Research review shows intermittent fasting works for weight loss, health changes

Date:
October 12, 2021
Source:
University of Illinois at Chicago
Summary:
Intermittent fasting can produce clinically significant weight loss
as well as improve metabolic health in individuals with obesity,
according to a new study.



FULL STORY ========================================================================== Intermittent fasting can produce clinically significant weight loss as
well as improve metabolic health in individuals with obesity, according
to a new study review led by University of Illinois Chicago researchers.


==========================================================================
"We noted that intermittent fasting is not better than regular dieting;
both produce the same amount of weight loss and similar changes in
blood pressure, cholesterol and inflammation," said Krista Varady,
professor of nutrition at the UIC College of Applied Health Sciences
and author of "Cardiometabolic Benefits of Intermittent Fasting."
According to the analysis published in the Annual Review of Nutrition,
all forms of fasting reviewed produced mild to moderate weight loss,
1%-8% from baseline weight, which represents results that are similar to
that of more traditional, calorie-restrictive diets. Intermittent fasting regimens may also benefit health by decreasing blood pressure and insulin resistance, and in some cases, cholesterol and triglyceride levels are
also lowered. Other health benefits, such as improved appetite regulation
and positive changes in the gut microbiome, have also been demonstrated.

The review looked at over 25 research studies involving three types of intermittent fasting:
* Alternate day fasting, which typically involves a feast day
alternated
with a fast day where 500 calories are consumed in one meal.

* 5:2 diet, a modified version of alternate day fasting that
involves five
feast days and two fast days per week.

* Time-restricted eating, which confines eating to a specified
number of
hours per day, usually four to 10 hours, with no calorie
restrictions during the eating period.

Various studies of time-restricted eating show participants with obesity
losing an average of 3% of their body weight, regardless of the time of
the eating window.

Studies showed alternate day fasting resulted in weight loss of 3%-8%
of body weight over three to eight weeks, with results peaking at 12
weeks. Individuals on alternate day fasting typically do not overeat
or binge on feast days, which results in mild to moderate weight loss, according to the review.



========================================================================== Studies for the 5:2 diet showed similar results to alternate day fasting,
which surprised the study's reviewers. The subjects who participate
in the 5:2 diet fast much less frequently than alternate-day fasting participants do, but the results of weight loss results are similar.

Weight loss in both the alternate day and 5:2 fasting are comparable
to more traditional daily calorie-restrictive diets. And, both fasting
diets showed individuals were able to maintain an average of 7% weight
loss for a year.

"You're fooling your body into eating a little bit less and that's why
people are losing weight," Varady said.

Varady added the review set out to debunk some myths regarding
intermittent fasting. Intermittent fasting does not negatively affect metabolism, nor does it cause disordered eating, according to the
studies reviewed.

"Fasting people are worried about feeling lethargic and not being able
to concentrate. Even though you are not eating, it won't affect your
energy," Varady said. "A lot of people experience a boost of energy on
fasting days.

Don't worry, you won't feel crappy. You may even feel better." The study review includes a summary of practical considerations for those who may
want to try intermittent fasting. Among the considerations are:
* Adjustment time -- Side effects such as headaches, dizziness and
constipation subside after one to two weeks of fasting. Increased
water intake can help alleviate headaches caused by dehydration
during this time.

* Exercise -- Moderate to high-intensity endurance or resistance
training
during food abstention can be done, and some study participants
reported having more energy on fast days. However, studies recommend
those following alternate day fasting eat their fasting day meal
after exercise.

* Diet during fasting -- There are no specific recommendations
for food
consumption during intermittent fasting, but eating fruits,
vegetables and whole grains can help boost fiber intake and help
relieve constipation that sometimes accompanies fasting.

* Alcohol and caffeine -- For those using an alternate day or
5:2 fasting
plan, alcohol is not recommended on fast days as the limited
calories should be used on healthy foods that provide nutrition.



========================================================================== There are several groups who should not intermittent fast, according to
the studies. Those individuals include:
* Those who are pregnant or lactating.

* Children under 12.

* Those with a history of disordered eating.

* Those with a body mass index, or BMI, less than 18.5.

* Shift workers. Studies have shown they may struggle with fasting
regimens
because of shifting work schedules.

* Those who need to take medication with food at regimented times.

"People love intermittent fasting because it's easy. People need to
find diets that they can stick to long term. It's definitely effective
for weight loss and it's gained popularity because there are no special
foods or apps necessary.

You can also combine it with other diets, like Keto," Varady said.

Varady has recently been awarded a National Institutes of Health grant to
study time-restricted eating for 12 months to see if it works long term.

The paper's additional authors include Sofia Cienfuegos, Mark Ezpeleta and Kelsey Gabel, all of the department of kinesiology and nutrition at UIC.

This review was supported in part by the National Institute of Diabetes
and Digestive and Kidney Diseases (DK119783).

========================================================================== Story Source: Materials provided by
University_of_Illinois_at_Chicago. Note: Content may be edited for style
and length.


========================================================================== Journal Reference:
1. Krista A. Varady, Sofia Cienfuegos, Mark Ezpeleta, Kelsey Gabel.

Cardiometabolic Benefits of Intermittent Fasting. Annual Review of
Nutrition, 2021; 41 (1): 333 DOI: 10.1146/annurev-nutr-052020-041327 ==========================================================================

Link to news story: https://www.sciencedaily.com/releases/2021/10/211012102652.htm

--- up 5 weeks, 5 days, 8 hours, 25 minutes
* Origin: -=> Castle Rock BBS <=- Now Husky HPT Powered! (1:317/3)