If you’re trying to lose weight without counting calories, eating only over a 4-6 hour period may be effective, a study has found.
- 10 weeks of intermittent fasting resulted in 3% weight loss in study participants.
- Fasting also reduces oxidative stress and insulin resistance.
Fasting involves complete caloric restriction for a set period; it is an effective method to “detoxify” your body. Multiple studies have demonstrated its health benefits : on the one hand, it allows the body to eliminate toxins and bad fats, and on the other hand, it would also help to prevent certain diseasessuch as diabetes, while protecting the liver.
In a study published in the journal Cell Metabolismresearchers from the University of Illinois at Chicago (USA) looked at the benefits of intermittent fasting, which alternates food restriction periods and periods of normal eating, for weight loss.
Two methods of intermittent fasting were compared: an eating phase limited to 4 hours or 6 hours. “This is the first human clinical trial to compare the effects of two popular forms of time-restricted eating on body weight and cardiometabolic risk factors,” according to Christa Varady, professor of nutrition and co- author of the study.
3% weight loss
As part of the study, participants on the diet limiting eating to a 4-hour period were asked to eat only between 1 p.m. and 5 p.m. The others, restricted to a 6-hour period, could only eat between 1 p.m. and 7 p.m.
In both groups, participants were allowed to eat whatever they wanted, with only water or calorie-free drinks. Participants in a control group had to maintain their weight and not change their diet or level of physical activity.
Over a period of 10 weeks, the weight of the volunteers was monitored. The researchers measured their insulin resistance, oxidative stress, blood pressure, LDL and HDL cholesterol levels, triglycerides and inflammatory markers.
The results showed that in the two groups of participants who practiced intermittent fasting, the individuals reduced their calorie intake by about 550 calories per day and lost about 3% of their body weight. The researchers also found that participants in the study groups had lower levels of insulin resistance and oxidative stress compared to the control group. However, they found no impact on blood pressure, LDL cholesterol, HDL cholesterol, or triglycerides.
There was also no noticeable difference in weight loss or cardiometabolic risk factors between the two groups that practiced intermittent fasting.
“The results of this study are promising and support what we’ve seen in other studies: fasting is a viable option for people who want to lose weight, especially for those who don’t want to count calories or do not have the will to adhere to other diets”, said Professor Varady. “It also suggests that there is no additional weight loss benefit for people who fast longer. Until we have more studies directly comparing the two diets or researching the most efficient time for fasting, these results suggest that a 6-hour fast may be relevant for most people who want to follow a daily fasting regimen.”
