The traditional diet of restricting calories is a proven and true method for weight loss, but new research reveals that a certain intermittent fasting regime can be more effective.
Researchers at the Anschutz Medical Campus of the University of Colorado compared two random groups of people who diet about their weight change after a period of 12 months.
Participants were between 18 and 60 years old with a body mass index (BMI) from 27 to 46, that the centers for disease control and prevention consider overweight or obesity.
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One group followed the daily caloric restriction (DCR) and the other followed the intermittent fasting (IMF) of 4: 3, where people who diet freely eat four days a week and suffer a restriction of intense calories in the remaining three days.
Study participants were between 18 and 60 years old with a BMI of 27 to 46, which CDCs consider overweight or obesity. (Istock)
After the study of one year, the flashing fasters reported an average body weight loss of 7.6%, compared to 5% for the calorie restricted group.
The study, which was published in the Journal Annals of Internal Medicine, concluded that IMF 4: 3 resulted in a “modestly greater weight loss” among adults overweight or obesity.
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In an interview with Fox News Digital, the co -author of the main study, Danielle Ostendorf and Victoria Catenacci, noticed the difference between the IMF and the food with restrictions in time (TRE).
“The IMF implies cycling between the complete or almost complete energy restriction (more than 75%) in the ‘rapid’ and [as necessary] Energy intake on non -fast days, “they said.
“This study shows that intermittent fasting 4: 3 is an effective and safe weight loss approach.”
“Tre implies limiting the daily food intake window to eight to 10 hours or less on most days of the week, for example, 16/8 or 14/10” protocols.
In the study, which was funded by a subsidy of the National Health Institutes (NIH), the participants had a fast -day calorie target that was 80% less than their baseline energy requirements, which is equivalent to approximately 400 to 600 calories per day for women and 500 to 700 calories for men.
In fast days, participants consumed between 400 and 600 calories per day for women and 500 to 700 calories per day for men. (Istock)
The fast days could not be consecutive, the researchers said, and in the four days “not fast”, participants could eat what they wanted without counting calories, but they were encouraged to make healthy decisions.
“This study shows that intermittent fasting 4: 3 is an effective and safe weight loss approach and can be considered as an option among the many other evidence -based dietary strategies for adults looking for weight loss,” Ostendorf said.
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In several other recent trials, different versions of the IMF have been tested, such as 5: 2, without any significant difference compared to DCR, the study said.
“Once we completed our essay, we were actually surprised to see that our data did not align with these previous published studies of FMI versus DCR,” Ostendorf said.
The study concluded that IMF 4: 3 resulted in a “modestly greater weight loss” among adults with overweight or obesity. (Istock)
Researchers believe that three -day fasting is the “optimal point for an IMF paradigm”, since it is not too rigid but still effective.
For those interested in testing the IMF 4: 3 method, Ostendorf suggests starting with a fasting day, eating around 500 calories, and adding the others over time, allowing the body to be acclimente.
Participants in both groups regularly met with a registered dietitian, which might not be accessible to all people looking to lose weight, the researcher added.
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“All participants in our study received a comprehensive behavior support program to provide strategies to support them in their weight loss trips,” he added. “In Group 4: 3 of the IMF, the content adapted to that approach.”
“[This] He probably played an important role, because he provided participants in both groups support for the random dietary paradigm, including nutritional information, responsibility, behavior change strategies and social support. “
The researchers pointed out that the participants worked with a dietitian to help guide them through their regime. (Istock)
Participants reported that it was easier to eat all their calories at once during fast days instead of extending them.
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“We recommend that participants remain hydrated with non -caloric drinks, such as black coffee or sparks flavor, throughout the day,” Ostendorf said.
The researchers mentioned that more research on the safety of other populations, including children and adolescents, older adults, pregnant women and people with conditions such as diabetes, cardiovascular diseases or cancer are needed.
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They also expect a long -term follow -up study to explore which people are most likely to succeed with the method.
