Fasting is beating out calorie restriction for weight loss!
Americans embarking on a weight loss journey are looking for solid alternatives rather than meticulously counting calories. Especially the 37 million Americans grappling with type 2 diabetes and having trouble managing their blood sugar. Traditional approaches often revolve around calorie counting and strict dietary regimens, but a groundbreaking study published in the Journal of the American Medical Association (JAMA) on October 27, 2023, proposes an alternative—intermittent fasting.
Conducted by a team of seasoned medical professionals, doctorate-level researchers, and dietetics clinicians at the esteemed University of Chicago, the study specifically targeted individuals with type 2 diabetes who were also dealing with overweight conditions. In a randomized assignment, the 75 participants were divided into three groups: the first embraced intermittent fasting within an eight-hour window (noon to 8:00 p.m.), the second opted for a 25% reduction in calorie intake, and the third adhered to their existing dietary habits.
The outcomes were nothing short of remarkable. Those engaging in intermittent fasting experienced the most significant weight loss, with some participants shedding up to an impressive 6% of their body weight. To put this into perspective, a 180-pound individual could witness a remarkable 11-pound weight loss. In stark contrast, the calorie-restricted group struggled to maintain an average weight loss of less than 2%.
What adds an intriguing layer to these findings is the natural reduction in daily calorie intake observed in the fasting group, averaging around 300 calories per day. This surpassed the calorie reduction achieved by those consciously attempting to cut calories. Noteworthy is the flexibility participants enjoyed in choosing their lunch and dinner, reflecting prior research indicating that intermittent fasting naturally curtails daily calorie intake without the need for conscious effort.
The study further underscored the effectiveness of intermittent fasting in managing HbA1c levels and glucose, mirroring the benefits associated with traditional dieting.
A compelling aspect revealed in the study was the participants’ ability to adhere to the time-restricted eating plan for an average of six days per week, suggesting room for occasional flexibility. For many people trying to lose weight, counting time is easier than counting calories.
For individuals intrigued by the prospect of intermittent fasting, it’s imperative to consult with a healthcare professional before making any significant changes to their diet. The study participants followed a 16 & 8 hr. plan, involving eating within an eight-hour window and fasting for 16 hours. However, various schedules, such as 14 & 10 or 20 & 4, provide flexibility. The fact that many of the fasting hours are during the time we sleep offers a practical and sustainable approach to making weight loss more manageable over the long term.
(Source: Information from several online sources was used as research to create this article.)
