There are three types of time slots, including food intake between 9 am and 5 pm. You can lose an average of 3 to 5 kg more weight than simple standard treatment… ‘Early fasting’ is especially effective in getting rid of floundering belly fat.
The key to intermittent fasting is to eat all your food within 8 hours a day and not eat food for the remaining 16 hours. It is also important to gradually reduce the periods of eating and gradually increase the periods of not eating. Intermittent fasting is also known as ‘time-restricted eating.’
A research team at the University of Granada in Spain found that intermittent fasting helps obese people lose weight and improve heart health, according to a study conducted on 197 people. Research results showed that people who participated in intermittent fasting along with standard treatment such as nutritional education lost 3 to 4 kg more weight than those who received only standard treatment. In particular, people who only consumed food from 9 a.m. to 5 p.m. had a greater decrease in abdominal subcutaneous fat.
The research team applied three specific methods that can actually be used for intermittent fasting to participants and analyzed the effects. The clinical trial was conducted for 12 weeks after dividing 197 participants into one group (49 people) receiving standard treatment and three groups (148 people) doing intermittent fasting. The research team applied three intermittent fasting methods: early fasting, late fasting, and self-selective fasting. These participants received standard treatment, which included a nutrition education program on the Mediterranean diet and a healthy lifestyle. Participants were adults aged 30 to 60 years old living in Pamplona, Granada, and 50% were male and female.
The research team asked these participants to eat only from 9 a.m. to 5 p.m. (early fasting), to eat only from 2 p.m. to 10 p.m. (late fasting), or to choose the time they wanted to eat, preferably around 12 p.m. Participants were asked to eat between 8 p.m. and 8 p.m. (self-selective fasting). Using this as a reference, you may be able to choose an intermittent fasting time that suits your individual lifestyle pattern.
According to the research team, Spaniards typically eat their first breakfast around 7 to 8 a.m. and dinner around 9 to 10 p.m. The time to eat food is between 12 and 14 o’clock. In intermittent fasting, the food intake period is reduced to 6 to 8 hours and the fasting period is increased to 16 to 18 hours. This will stabilize your body’s biological rhythm. Irregular meal times or the habit of eating at night disrupt this rhythm and increase the risk of obesity, cardiovascular disease, and type 2 diabetes. Additionally, in Spain, the prevalence of obesity and overweight is as high as 70% in men and 50% in women. It is associated with metabolic disorders such as type 2 diabetes and significantly increases the risk of cardiovascular disease, high blood pressure, and certain types of cancer.
Meanwhile, ‘calorie-restricted diet’ is also helpful in losing weight and improving cardiovascular health, but it is not easy to maintain it in the long term. Dr. Manuel Dote-Montero, first author of the study, said, “Most people end up discontinuing treatment and either gain weight again or gain more than their original weight. This is why new nutritional strategies such as intermittent fasting are needed. “It appeared,” he said.
The results of this study (Effects of early, late and self-selected time-restricted eating on visceral adipose tissue and cardiometabolic health in participants with overweight or obesity: a randomized controlled trial) were published in the international journal Nature Medicine and published in the U.S. It was introduced by health and medical media ‘MedicalXpress’.
Source: kormedi.com
