Following This Diet 3 Days a Week for 3 Months Can Help You Drop 4% of Body Weight
On the journey to get healthy, people will stop at nothing to find the next quick fix to better themselves. From weight loss pills to HIIT workouts that can help you burn fat in a matter of minutes and restrictive eating patterns used to help you drop those unwanted pounds, there is no shortage of ways to improve your health. But intermittent fasting—an eating pattern that cycles between periods of fasting and eating—is more than just a buzzword.
In fact, according to a new study published in the Journal of Diabetes Investigation, implementing a time-restricted eating pattern three days per week promoted weight loss and improved cardiometabolic risk factors in participants with type 2 diabetes and obesity after just three months.
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In the study, 99 participants with an average age of 45 who were either obese or suffered from type-2 diabetes were broken up into one of two time-restricted eating (TRE) groups or a control group.
The participants in the TRE groups were either assigned a fasting schedule of 16:8, where they had a feeding window of eight hours and fasted for 16, or 14:10, where they fasted for 14 hours and ate normally for the next 10 hours. Both of these schedules took place three days out of the week—two weekdays and one weekend day. During the other four days, there was no restriction on the participants’ eating window.
On the other hand, the control group was instructed to eat three meals per day with no particular schedule. All participants were instructed by a nutritionist to stick to a diabetic-friendly eating plan that was rich in nutrients, low in calories and fat, and to avoid desserts and other sugary foods.
At the end of the three-month period, body weight decreased in both the 16:8 group (−4%) and 14:10 group (−3.15%). The control group, on the other hand, had no weight change. 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 saw a larger reduction in triglycerides and LDL-C numbers, as well as a higher increase in HDL-C numbers.
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What Is Intermittent Fasting?
When you think of dieting you probably imagine an array of different ways to change up the food you eat. Intermittent fasting focuses less on what you eat and instead on when you eat. While there are many ways to participate in intermittent fasting, the most common types include the 16:8 and 14:10 methods mentioned in the study above. Another popular choice among those looking to lose weight is the 5:2 method, where individuals eat normally five days every week and eat only one meal with 500 to 600 calories two days a week. Regardless of the plan used, fasting has been seen to aid in weight loss, reduce the risk of heart disease, reduce inflammation levels, and more.
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Intermittent Fasting Side Effects
While there are plenty of positives to intermittent fasting, there are side effects that are important to be aware of before you jump right in. For starters, if you're used to eating freely at all hours of the day, there's a good chance you'll be hungrier than usual, which can lead to headaches, sleep issues, low energy levels, and more. While intermittent fasting can be a helpful tool for shedding pounds and reducing heart disease risks, it's not suitable for everyone. As with any new diet, consult your healthcare provider to make sure it's a safe choice for you.