HALLOLIFESTYLE – Among the frequent advertisements about weight loss strategies, programs and supplements, intermittent fasting is often dismissed as a temporary fad.
But new research suggests that time-restricted eating can be just as effective for weight loss as counting calories.
In a study published in the Annals of Internal Medicine, researchers found that limiting food intake to a small window of time was as effective as counting calories for weight loss.
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The study, which included 77 Chicagoans with obesity, separated participants into three groups over six months, asking them to try intermittent fasting (eating between noon and 8 p.m. daily), calorie counting (with a 25% reduction in caloric intake compared to normal eating habits) or not making dietary changes.
After six months, the researchers then wanted to see if the participants were able to maintain their weight; calorie counters upped their caloric intake and intermittent fasting widened their eating window to 10 hours per day.
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The researchers found that both diet groups lost weight in the first six months, maintained the weight loss for the next six months and lost 5% of their body weight over the year.
Those who tried intermittent fasting consumed 425 fewer calories per day and lost about 10 pounds more than those who didn’t change their eating habits.
Those who counted calories consumed 405 fewer calories per day and lost about 12 pounds more than the control group.
“We really wanted to see if people could lose weight on this over the course of a year,” Krista Varady, a professor of nutrition at the University of Illinois Chicago and author of the study, told NPR.
“Can they sustain the weight loss? The key is you can achieve basically the same amount of energy restriction by counting time instead of counting calories. People usually eat within 12-14 hours, so everything we do stops at about six hours.”
Intermittent fasting focuses on when people eat, not how much they eat. There are several different methods of intermittent fasting, including alternating the day between regular meals and fasting or reducing food intake to just eight hours a day.
Previous research has shown that intermittent fasting can provide health benefits such as reduced brain fog, reduced risk of diabetes, weight loss, better sleep, lower blood pressure, and less inflammation.
2023-06-28 10:10:00
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