A study by Spanish scientists has revealed that intermittent fasting (IF) can help people lose weight and improve their cardiovascular health, particularly in individuals with obesity. If you’re not a fan of counting calories, this might be the perfect solution for you.
intermittent fasting focuses on alternating periods of eating and fasting. A popular method of this approach is time-restricted eating (TRE), where individuals traditionally have breakfast between 7 am and 8 am and dinner from 9 pm to 10 pm, resulting in a 12 to 14-hour eating window. By reducing the eating window to 6-8 hours, this method entails fasting for 16-18 hours.
This fasting cycle is shown to stabilize the body’s biological rhythms and improve metabolic functions.
A recent study, published in Nature Medicine, conducted by a team led by the University of Granada (UGR), the Public University of Navarra (UPNA), and CIBER, involved 197 participants assigned to four different groups:
- Early fasting (9 am–5 pm)
- Late fasting (2 pm–10 pm)
- Self-selected fasting (participants choose their eating window, averaging between noon and 8 pm)
- Usual care (following a Mediterranean diet without fasting)
The findings revealed those practicing fasting achieved greater weight loss, with averages of 3 to 4 kg lost compared to the usual treatment group maintaining a minimum 12-hour eating window. Notably, the early fasting group saw a significant reduction in subcutaneous abdominal fat.
Furthermore, fasting glucose levels and glucose levels over 24 hours were monitored. The early fasting group showed significant improvements in both fasting and nocturnal glucose levels compared to the other groups.
Idoia Labayen from the Public University of Navarra stated that not eating at night allows the body more time to digest and process nutrients, which enhances blood glucose regulation and reduces the risk of metabolic disorders.
Intermittent fasting may not only aid in weight loss but also help reset the body’s biological clock, leading to improved sleep and energy levels. This structured approach could help you lead a healthier lifestyle while achieving your weight loss goals.
Source: Gloucestershire Live
