There’s a growing body of evidence that intermittent fasting could help you lose weight and improve your health without counting calories, just by limiting your meals to a specific time period each day. But fasting styles vary. Advocates suggest anything from a hour fasting period from bedtime to breakfast, to entire days-long fasts, making it difficult for newcomers to know where to begin. If you’re looking to lose weight, a longer fasting period may not necessarily be better, according to a study published July 15 in Cell Metabolism. The study found that both an hour and hour fasting window worked equally well for weight loss by helping participants eat less without counting calories. Researchers from the University of Illinois, Chicago, compared 58 adults with obesity selected to be on one of three diets for a week period. There didn’t appear to be a significant difference between the two groups in terms of weight loss. This suggests an hour period could be plenty to provide the benefits of fasting, according to Krista Varady, professor of nutrition at the University of Illinois, Chicago and co-author of the study. But there’s also evidence that an even shorter fasting period of just 10 hours a day could provide benefits, so more research is needed to directly compare these styles of fasting for weight loss and health effects. Regardless of the style of fasting, this most recent study suggests that fasting works to facilitate weight loss simply by reducing calorie intake.
Healthy weight management comes with many perks. Among the proven benefits: a reduced risk of diabetes, less joint pain, lower chances of certain cancers and an overall fitter cardiovascular system. Some regimens, particularly the Mediterranean diet, seem especially well suited to delivering these advantages, though, as with all diets, only to the degree that people can stick with them and avoid overeating. Now research hints that another trendy diet may offer even more extensive health benefits. At least that is the claim by some who study an approach to eating—and not eating—called intermittent fasting. Intermittent fasting IF has its roots in decades of studies showing that if you feed rodents only every other day, they not only remain lean but develop fewer aging-related diseases and live 30 to 40 percent longer. In rodents and to some degree in monkeys, IF is a veritable fountain of youth, lowering body weight, blood pressure and cholesterol levels, improving glucose control, reducing systemic inflammation, maintaining brain health, and even boosting endurance and coordination. In humans, studies have shown that various forms of IF can be effective ways to lose weight, control blood sugar and lower blood pressure. There are hints that the more stringent forms—those with longer or stricter fasts—offer additional benefits. Scientists attribute many of the positive effects of IF to something called metabolic switching—after 10 or 12 hours of fasting, the body depletes its supply of glycogen a stored form of glucose and starts burning ketones a fuel made from fat by the liver. This switch affects growth factors, immune signals and other chemicals.
Fasting weight good is how loss for
My question is this. Participants in the 4-hour time-restricted feeding diet group were asked to eat only between the hours of 1 p. The trial examined weight changes, compliance rates, and cardiovascular risk factors. Fasting—the ultimate diet?. So if you can fast for hours on a regular basis as a lifestyle, along with getting regular exercise and avoiding added sugars, that will benefit your insulin sensitivity more than an occasional prolonged fast! August 15, Stop Counting Calories. Send Feedback.