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How do intermittent fasting և calorie restrictions compare for weight loss? Westend61 / Getty Images:
  • The study found that intermittent fasting compared to calorie restriction to lose weight.
  • The results suggest that intermittent fasting is no better than calorie loss, but is actually less effective in reducing body fat.
  • Researchers say that including physical activity in an intermittent fasting diet can optimize weight loss.

Intermittent fasting is an umbrella term for diets that restrict food intake through certain time windows. These diets may include fasting for several hours or even days at a time.

Diet has become more common in recent years as a way to lose weight and improve your health. The reason for its popularity may be that people find it easier to maintain than some other diets.

Studies show that intermittent fasting can help you lose weight. blood pressure, insulin sensitivity և cholesterol,

But so far Studies: A study of human eating habits found that while it was safe and effective, it was no more effective than other calorie-restricted diets.

A big challenge for researchers is to differentiate between the health and weight loss benefits of fasting and other diets.

Researchers at the University of Bath in the United Kingdom recently led an international collaboration between the United Kingdom, Switzerland, and Taiwanese research institutes to study the specifics of intermittent fasting.

Responding to a previous study, the team concluded that alternating fasting ամեն daily energy restriction is just as effective for weight loss.

However, although weight loss due to daily energy restriction was mainly due to a decrease in body fat, those who fasted, only half of the total weight loss came from body fat. The other half came from a fat-free mass.

The researchers published their findings Science Translation medicine,

In the UK in 2015-2018, researchers recruited 36 lean, healthy adults for study ել to monitor their basic diet և physical activity for 4 weeks. They then randomly divided the participants into one of three groups of 12.

The participants in the first group, the energy restriction group, consumed 75% of their natural energy intake every day.

The second group used two methods of weight loss: fasting and energy restriction. They fasted on alternate days օրերին consumed 150% of their normal calorie intake on fasting days.

The third group had no energy limit. They fasted on alternate days and consumed 200% of their normal calorie intake on fasting days.

Fasting groups did not consume energy nutrients during their fast. This ensured that their dietary interventions were standardized and allowed enough time to activate the bodily functions associated with fasting.

Participants underwent various laboratory tests 3 weeks before the intervention. The researchers also monitored participants’ diets, levels of physical activity throughout, and extracted adipose tissue samples from some individuals.

Those on low-energy diets lost an average of 1.91 kilograms (kg) at the end of the study period. Those who fasted with energy restriction lost an average of 1.60 kg, and those who fasted without energy restriction lost an average of 0.52 kg.

To explain their results, the researchers say that the difference in body mass between the energy-limiting groups may be due in part to the physical activity of the fasting person, and thus to the energy lost from heat production.

However, they did not notice a decrease in physical activity in people who fasted without energy restriction.

The researchers also noted that during the study, all groups lost similar levels of visceral fat. Visceral fat is the fat that the body stores in the abdomen, it is associated with type 2 diabetes and heart disease.

No short-term changes in metabolic health, such as blood sugar, cholesterol, blood pressure, or adipose tissue gene expression, occurred in the study participants. This is possible, say the authors, because participants were not overweight at the beginning of the study.

Researchers conclude that reducing physical activity during a low-calorie fast may limit weight loss, and that people should include physical activity as part of an alternate day of fasting to get the best results from weight loss.

They note, however, that they can not fully explain the weight loss of fasting fat in fasting diets, as none of the participants chose to provide skeletal muscle samples. Another limitation, they explain, is that their dietary intervention lasted only 3 weeks.

“Many people think that fasting-based diets are especially effective for weight loss, or that these diets have special metabolic benefits, even if you do not lose weight,” the team commented on the results of a senior study.

“But intermittent fasting is not a magic ball. The results of our experience show that fasting is nothing special when compared to more traditional, standard diets that people can follow,” he continued.

“The most important thing is that if you are on a fasting diet, it is worth thinking about whether to fast for a long time. [are] In fact, it is difficult to maintain muscle mass and physical activity, which are known to be very important factors for long-term health.

– Professor James Ames Bates

“Despite the deliberate restriction of calories, it is not always possible to use long-term but nutritious dense food. “Rich in fiber, vitamins, minerals, adequate protein, and healthy fats, it will often fill you up better than non-concentrated nutrients.” This was stated by Christine Kirkpatrick, MS, RDN, who did not participate in the study Medical news today“The more you feel full, the less you eat. If you eat without restrictions, you may not be as successful as someone who does not fast but does not limit calories.

“Given this, I’m not too surprised by the findings. However, the benefits of intermittent fasting may well be documented in the data. “You just have to pay attention to the food,” he added.