The traditional diet of restricting calories is an attempt-and-rich method for weight loss-but new research suggests that a certain intermittent fasting diet can be more effective.
Researchers at the University of Colorado compared two random groups of dieters on their change in weight after a 12 -month period at Anschutz Medical Campus.
The participants were between 18 and 60 years of age with a body mass index (BMI) of 27 to 46, which is considered to be overweight or obese by disease control and prevention centers.
Obesity is the most relevant in these 3 southern cities.
One group followed the daily calorie ban (DCR) and the other followed the 4: 3 stop fasting (IMF), where the dighters eat four days a week independently and go through acute calorie ban in the remaining three days.
The study participants were between 18 and 60 years old with BMI of 27 to 46, which is considered overweight or obese by CDC. (Istock)
After a year-long study, intermittent fosters reported an average weight loss of 7.6% in average body weight compared to 5% for the calorie-capable group.
The study, which was published in the Journal Annals of Internal Medicine, concluded that 4: 3 IMF resulted in “modest weight loss” among adults, suffering from overweight or obesity.
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In an interview with Fox News Digital, lead study co-author Daniel Ostendorf and Victoria Catenai noted the difference between IMF and timely food (TRE).
He said, “IMF involves cycling between full or close (more than 75%) energy restrictions on ‘fast’ days (necessarily) consumption of energy in non-teeth days,” he said.
“This study shows that 4: 3 intermittent fasting is an effective and safe weight loss approach.”
“TRE involves limiting the daily window of food intake to eight to 10 hours or less in most days of the week – for example, 16/8 or 14/10 protocols.”
In the study – which was funded by grant from the National Institute of Health (NIH) – participants had a fast day calorie target that was 80% less than their basic energy requirements, equal to about 400 to 600 calories per day for women and 500 to 700 calories for men.
In fast days, participants consumed about 400 to 600 calories per day for women and 500 to 700 calories per day for men. (Istock)
Three sharp days cannot be returned, the researchers said, and in four “non-fast” days, participants may eat what they wanted without calorie count, but were encouraged to make a healthy option.
“This study suggests that 4: 3 intermittent fasting is an effective and safe weight-loss approach and can be considered as an alternative among many other evidence-based diet strategies for adults seeking weight loss,” Ostndorf said.
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In many other recent trials, various versions of IMF, such as 5: 2, have been tested without any significant difference compared to DCR, the study has been said.
“Once we completed our test, we were really surprised to see that our data did not align with these pre -published studies of IMF vs. DCR,” said Ostendorf.
The study concluded that 4: 3 IMF resulted in “modest weight loss” among adults, which are overweight or thick. (Istock)
Researchers believe that the three -day fast is “sweet place for the IMF paradigm,” because it is not too harsh, but still effective.
For those interested in trying 4: 3 IMF method, ostendorf suggests to start with a fasting day – eating about 500 calories – and adding others over time allows the body to acclimate the body.
The researcher stated that participants in both groups regularly meet with a registered dietist, who may not be accessible to all those wishing to lose weight.
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He said, “In our study, all the participants received a comprehensive behavior aid program to provide strategy to support them in their weight loss journey,” he said. “In 4: 3 IMF groups, the material was corresponding to that approach.”
“(This) played a big role, as it provided participants in both groups with support for random diet paradigms including nutritional information, accountability, behavior change strategies and social support.”
Researchers said that the participants worked with the dietist to guide them through their diet. (Istock)
Participants said that instead of spreading them, it was easy to eat all their calories in one sitting during fast days.
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“We recommended that the participants be hydrated with non-caloric beverages, such as black coffee or sparking taste water, all day,” Ostendorf said.
Researchers mentioned that more research in safety is required for other population including children and adolescents, old adults, pregnant women and people with diabetes, heart disease or cancer.
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They also expect a long -term follow -up to find out which individuals are more likely to succeed with the method.
