Thursday, February 2, 2023

This diet is more effective than intermittent fasting to lose weight

Intermittent fasting has been gaining a lot of popularity in recent years, reaching overshadow typical diets based on calorie restriction, or the famous motto “Eat less, move more”. However, some recent studies may have already suggested that fasting may not be better than caloric restriction, but another way to reduce calories with a different format.

Now, a new study published in Journal of the American Heart Association wanted to go further Comparing the practice of intermittent fasting with a reduction in overall caloric intake. And it seems that “old” trumps “new”.

According to those responsible for the study, the Meal frequency and size will be the strongest determinants of weight loss or gain., the time elapsed between the first and last meal. The paper’s lead author, Wendy L. Bennett, an associate professor of medicine at the Johns Hopkins University School of Medicine in Baltimore, explains that “time-restricted eating patterns, known as ‘intermittent fasting,’ have popularized and rigorously designed Studies have been conducted, but have not yet determined whether limiting total eating periods throughout the day actually helps with weight control.”

Reduce or Speed ​​Up?

So, to address this question, Bennett and his colleagues Evaluated the potential association between the timing of the first to last meal and weight change, Data from nearly 550 adults aged 18 and older from three health systems in Maryland and Pennsylvania were used. Participants had at least one recorded weight and height measurement in the previous two years prior to the study enrollment period (which took place between February and July 2019).

Eighty percent of participants self-identified as White adults, 12% self-identified as Black adults, and 3% self-identified as Asian adults. Most had college or higher education, and their average age was 51. Similarly, the mean BMI of this sample was 30.8 (obese).And the average weight follow-up time recorded in their medical records was 6.3 years.

According to the data of the study, the participants with higher BMI They were more likely to be black adults, have type 2 diabetes or high blood pressure, have a lower educational level, exercise less, eat fewer fruits and vegetables, and go longer between meals than participants with a lower BMI.

loss Researchers developed an app called Daily24 for the study, with the aim of cataloging participants’ bedtimes, their meal times, and their sleep hours for each 24-h window in real time. They were sent emails, text messages and app notifications to use the app as little as possible for the first month, and then at least one week a month for the six months of the study.


According to data on sleeping and eating times, researchers were able to measure The time between the first and last meal of the day, the time until the meal before waking up, and the time between the last meal and bedtime. Thanks to all these data, it became possible to reach some conclusion,

– The Meal timing not linked to weight change during the six-year follow-up period.

– The total daily number of large meals (over 1,000 kilocalories) and moderate food (between 500 and 1,000 kilocalories) would be linked to a weight gain During the six years of follow-up, while fewer and smaller meals (less than 500 calories) would be associated with weight loss.

The average time from first to last meal was 11.5 hours, and the average time from meal before waking up was 1.6 hours. Similarly, the average time from last meal to bedtime was 4 hours, and average sleep duration was 7.5 hours.

There was no association between meal timing and weight change in a population with a wide range of body weights.

as Bennett comments, however in Previous studies may have suggested that intermittent fasting can improve body rhythms and regulate metabolism., this studio With a large group with a wide and varied range of weights no such association detected, Furthermore, he points out, it is notoriously difficult to conduct large-scale, rigorous clinical trials of intermittent fasting for long-term weight change; However, short-term intervention studies may also be important in helping to improve future recommendations.

On the other hand, although the study found an association between meal frequency and size and the risk of body weight gain, it is not possible to demonstrate a causal relationship, compared with the timing of meals.

in the end, as boundaries For the study, the researchers note that the complex interaction of meal timing and frequency was not evaluated. Furthermore, this is an observational study, not a clinical trial, so it is not possible to demonstrate a causal relationship between the findings. In the future, they suggest, efforts should be made to include more diverse populations, as most of the current study participants were highly educated, white women from the Mid-Atlantic region of the United States.

Nation World News Desk
Nation World News Desk
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