Although intermittent fasting is effective in promoting weight loss and improving health for many individuals, it does not work for everyone.
Researchers now claim to have discovered a method to enhance its impact – concentrating on the foods you consume, as opposed to the timing of your meals.
Specifically, a group of US researchers discovered that the diet is only effective for weight loss and stabilizing blood sugar when individuals consuming it eat fewer calories than they require.
In simpler terms, the total number of calories you eat is what truly matters, not when you eat them.
People who were overweight and stuck to an 8am to 6pm eating schedule for ten hours a day, eating mostly in the morning, lost an average of 5.1 pounds over 12 weeks.
In comparison, individuals who took in the majority of their daily calories between 8am and midnight lost approximately 2.6 kilograms (5.7 pounds).
The two groups strictly followed a recommended dietary plan, consisting of a mix of fruits and vegetables, whole grains, and minimal junk food, low in saturated fat.
‘It’s probably because they consume fewer calories, their smaller feeding window being the reason and not because of something else.’
Some top Hollywood celebrities have adopted the fasting trend that gained popularity around the beginning of the 2010s.
Despite numerous studies indicating that it is effective, experts are still unsure about its effectiveness and potential long-term health implications.
Some claim that individuals who follow intermittent fasting typically end up consuming a considerable amount of food in one sitting, which means they are not effectively cutting back on calorie intake – a well-known method of avoiding weight gain.
They even
Researchers studied information from 41 individuals, averaging 59 years old, with a typical BMI of 36.
The researchers began by assessing participants’ background and physical activity level to estimate their initial caloric requirements.
The participants received specially prepared meals with the same balance of nutritional components, encompassing both major nutrients and trace elements.
They had the same amount of daily calories throughout the study period.
During the feeding periods, the trial did not restrict beverages as long as they were calorie- and caffeine-free.
Participants were also permitted one cup of coffee, diet soda and alcoholic beverage each day. Outside of these designated time periods, only water was permitted.
After 12 weeks, the researchers also found that there were no real differences in fasting glucose, waist circumference, blood pressure, or lipid levels.
Researchers found that “time-restricted eating didn’t cause a reduction in weight or improve glucose regulation compared to a typical eating pattern.”
The results imply that the observed weight-reducing effects of time-restricted eating in earlier research could be a result of reduced caloric consumption.
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