On the journey to health, people will stop at nothing to find the next quick fix to improve themselves. From weight loss pills to HIIT workouts that can help you burn fat in minutes to restrictive diets that are used to help you shed unwanted pounds, there are many ways to improve your health. But intermittent fasting is an eating pattern that cycles between periods of fasting and eating.—is more than just a fashion word.
In fact, according to a new study published Journal of Diabetes Research, Implementing a time-restricted eating pattern three days per week supported weight loss and improved cardiometabolic risk factors after just three months in participants with type 2 diabetes and obesity.
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In the study, 99 participants, with an average age of 45 and who were obese or had type 2 diabetes, were divided into two time-restricted feeding (TRE) groups or a control group.
Participants in the TRE groups were assigned to either a 16:8 fasting schedule, in which they had an eight-hour eating window and fasted for 16 hours, or a 14:10 fasting schedule, in which they fasted for 14 hours and ate normally for the next 10 hours. Both of these schedules occurred three days a week — two weekdays and one weekend day. On the other four days, participants had no restrictions on their eating windows.
On the other hand, the control group was instructed to eat three meals a day without a specific schedule. All participants were instructed by a nutritionist to follow a nutrient-rich, low-calorie, low-fat, diabetes-friendly diet plan and to avoid sweets and other sugary foods.
At the end of the three-month period, body weight decreased in both the 16:8 group (-4%) and the 14:10 group (-3.15%). On the other hand, there was no weight change in the control group. In addition, fasting glucose and HbA1c levels (blood tests used to diagnose diabetes) decreased in all three groups, with the most significant change occurring in the TRE groups. The TRE groups also showed a greater decrease in triglycerides and LDL-C numbers and a greater increase in HDL-C numbers.
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What is Intermittent Fasting?
When you think of dieting, you probably imagine a number of different ways to change the foods you eat. Intermittent fasting focuses on when you eat, not what you eat. While there are many ways to engage in intermittent fasting, the most common types include the 16:8 and 14:10 methods mentioned in the study above. Another popular option among those looking to lose weight is the 5:2 method, where individuals eat normally five days a week and only eat a 500- to 600-calorie meal two days a week. Regardless of the plan used, fasting has been shown to aid weight loss, reduce the risk of heart disease, lower inflammation levels, and more.
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Side Effects of Intermittent Fasting
While intermittent fasting has many positive aspects, it also has some important side effects that you should be aware of before you jump right in. For starters, if you’re used to eating freely at all hours of the day, you’re likely to be hungrier than usual, which can lead to headaches, trouble sleeping, low energy levels, and more. While intermittent fasting can be a helpful tool for losing weight and reducing your risk of heart disease, it’s not for everyone. As with any new diet, be sure to check with your healthcare provider to make sure it’s a safe choice for you.