Traditional diets that limit calories are a proven method Weight loss -However, new research has revealed that certain intermittent fasting regimens may be more effective.
Researchers at the University of Colorado Anschutz Medical Campus compared two randomized diet groups for changes in weight after 12 months.
Participants are 18-60 years old and have a body mass index (BMI) of 27-46, which is considered overweight or obese by the Centers for Disease Control and Prevention.
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One group followed daily calorie restriction (DCR) followed by another 4:3 Intermittent fasting (IMF), dieting will be free to eat 4 days a week and suffer severe calorie restriction for the remaining 3 days.
Study participants had a BMI between 18 and 60 years of age, between 27 and 46 years of age, and were considered overweight or obese by the CDC. (istock)
After a one-year study, intermittent faster reported an average weight loss of 7.6% compared to 5% in the calorie-restricted group.
The study, published in the Journal Annals of Internal Medicine, concluded that the 4:3 IMF “has slightly greater weight loss” among adults. Overweight or obese.
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In an interview with Fox News Digital, lead study co-authors Danielle Ostendorf and Victoria Catenacci noted the difference between IMF and time-limited diet (TRE).
“The IMF includes cycling between full or near-complete (over 75%) energy limits with ‘fast’ days. [as necessary] They said.
“This study shows that 4:3 intermittent fasting is an effective and safe weight loss approach.”
“TRE includes limiting food intake to within 8-10 hours of most days of the week, such as the 16/8 or 14/10 protocol.”
This study was funded by a grant from the National Institutes of Health (NIH) – participants had a fast day Calories goal This is 80% less than the baseline energy requirement, equivalent to approximately 400-600 calories per day for women and 500-700 calories per day for men.
On fast days, participants burned approximately 400-600 calories per day for women and 500-700 calories per day for men. (istock)
Researchers said three fast days could not be back to back, and on four “non-fast” days participants were able to eat what they needed without counting calories, but were encouraged to make them. Healthy choices.
“This study shows that 4:3 intermittent fasting is an effective and safe weight loss approach and can be considered an option among many other evidence-based dietary strategies for adults seeking weight loss,” says Ostenorf.
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With some other Recent examsVarious versions of IMF, such as 5:2, have been tested with significant certainty compared to DCR, the study states.
“After completing the trial, I was somewhat surprised to see that the data actually didn’t match these previously published IMF vs. DCR studies,” Ostenorf said.
In this study, we concluded that 4:3 IMF was “slightly greater weight loss” among overweight or obese adults. (istock)
Researchers believe that the three-day fasting is a “sweet spot in the IMF paradigm.”
4:3 For those interested in trying out the IMF method, Ostendorf suggests starting with one Fasting day – Eat about 500 calories, add other calories over time, and your body will adjust.
Participants in both groups met regularly with registered dietitians who may not be accessible to all those considering losing weight, the researchers added.
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“All participants in our study received a comprehensive behavioral support program to provide strategies to support them on their weight loss journey,” she added. “In the 4:3 IMF group, content was tailored to its approach.”
“[This] It may have played a major role as they supported the randomized dietary paradigm for participants in both groups. Nutritional informationaccountability, behavioral change strategies, and social support. ”
The researchers noted that participants worked with the nutritionist to help them guide them through their regimen. (istock)
Participants reported that it was easier to eat all calories at once on a fast day, rather than spreading them.
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“Participants are encouraged to maintain hydration. Non-calorie drinks, , black coffee and spark-flavored waters throughout the day,” Ostendorf said.
Researchers said further research is needed for the safety of other populations, including children and adolescents, elderly people, pregnant women, and people with conditions such as diabetes. Cardiovascular disease Or cancer.
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They also want long-term follow-up studies to explore which individuals are likely to succeed in this way.
