Intermittent Fasting for Weight Loss

Intermittent fasting for weight loss is very popular now and many people are finding success with it when it comes to losing weight. Fasting can range from skipping a meal to going a few days per week without eating.

Intermittent Fasting for Weight Loss
Intermittent fasting for weight loss Photo by Today

The simpler approach would be to give yourself a 10 hour eating window. For example, if you eat breakfast at 9 a.m., then you should not be eating anything after 7 p.m.

According to a new study in Cell Metabolism, this eating pattern may be a great approach to weight loss.

During the study, a group of overweight patients followed this diet plan for about 90 days.  “Typically, people would go for an 8 a.m. to 6 p.m. eating window,” explains Dr. Pam Taub, a cardiologist at the University of California, San Diego’s School of Medicine, and an author of the study.

Also, the patients were encouraged to drink plenty of water and track their meals with an application.

Intermittent fasting helps you lose belly fat

There was a 3 percent decrease in body weight and a 4 percent decrease in belly fat, according to Dr. Taub. I can only imagine how much stomach fat and weight we would lose if we added in exercise.

Benefits of intermittent fasting

In addition to the weight loss, “we saw that cholesterol levels improved and blood pressure [levels] also improved,” Taub explains. There was also some reported improvement in sleep quality, and many of the participants reported more energy.

To begin with, this was a small study, only 19 individuals. All the participants were overweight and had a bunch of risk factors (high blood sugar, elevated cholesterol levels and high blood pressure) that put them at higher risk for Type 2 diabetes and heart disease. A bigger study, funded by the National Institutes of Health, is in the works to analyze daily fasting in people with metabolic syndrome.

Intermittent fasting does work for weight loss

For now, the new findings shed some preliminary evidence of the benefits of daily fasting. Taub says you can think of a few extra hours of daily fasting as a way to give your metabolic organs a rest.

The bottom line

Intermittent fasting for weight loss is not just a new trend that people are excited about. There is strong evidence that fasting is effective for weight loss but it can take some time to get used to, especially if you are new to weight loss.

Source: Aubrey.,A “Eat For 10 Hours. Fast For 14. This Daily Habit Prompts Weight Loss, Study Finds” December 8, 2019