Intermittent fasting is a very popular diet plan for weight loss. Now, a random controlled trial finds that at least one of the method, time-restricted fasting- could have benefits.
In an 8-week study, published in Cell Metabolism, researchers randomly selected 58 obese men and women to 3 groups. The first group consumed whatever they wanted and did not count calories, but only ate between 3PM and 7 PM. The second one consumed whatever they wanted between 1PM and 7PM. The third group ate without restrictions.
Time-restricted fasting cuts calories
In each of the time-restricted fasting groups, the men and women consumed about 550 fewer calories each day and lost about 3 percent of their body weight. Both groups had major reductions in oxidative stress and reduced fat mass. Also, reductions in fasting insulin and insulin resistance, suggests a reduced risk for diabetes.
At first, choosing a time-restricted diet made be difficult, but I tried it and it only took my body about a few days to adjust. I cut off eating at night and waited right before lunch the next day to eat. This gave me about a 10-hour window between meals.
Four of the individuals in the time-restricted fasting group quit because of scheduling issues, but no one dropped out because they disliked the trial. Five participants of the controlled groups also quit.
The bottom line
To say the least, time-restricted fasting reduces 550 calories each day, which is not easy to do. Cutting those many calories is even hard to do on a regular calorie-restricted diet. The best part about intermittent fasting is that all you have to do is just watch the clock and eat healthy to lose weight.
Source: Bakalar, Nicholas. “Intermittent Fasting May Aid Weight Loss” www.nytimes.com July 27, 2020