This is how you should fast for weight loss
Two daily fasting diets, also known as time-restricted feeding diets, are effective for weight loss, according to a new study published by researchers from the University of Illinois at Chicago.
The study reported results from a clinical trial that compared a 4-hour time-restricted feeding diet and a 6-hour time-restricted feeding diet to a control group.
“This is the first human clinical trial to compare the effects of two popular forms of time-restricted feeding on body weight and cardiometabolic risk factors,” said Krista Varady, professor of nutrition at the UIC College of Applied Health Sciences and corresponding author of the story. Participants in the 4-hour time-restricted feeding diet group were asked to eat only between the hours of 1 p.m. and 5 p.m. Participants in the 6-hour time-restricted feeding diet group were asked to eat only between the hours of 1 p.m. and 7 p.m.
In both the study groups, patients were allowed to eat whatever they wanted during the 4-hour or 6-hour eating period. During the fasting hours, participants were directed to only drink water or calorie-free beverages. In
the control group, participants were directed to maintain their weight and not change their diet or physical activity levels.
The participants were followed for 10 weeks as weight, insulin resistance, oxidative stress, blood pressure, LDL cholesterol, HDL cholesterol, triglycerides, and inflammatory markers were tracked.
The study found that participants in both daily fasting groups reduced calorie intake by about 550 calories each day simply by adhering to the schedule and lost about 3% of their body weight.
The researchers also found that insulin resistance and oxidative stress levels were reduced among participants in the study groups when compared with the control group. There was no effect on blood pressure, LDL cholesterol, HDL cholesterol or triglycerides. There also was no significant difference in weight loss or cardiometabolic risk factors between the 4hour and 6-hour diet groups.