Sunday, June 4

Intermittent fasting: the three types that exist and that can help you lose weight healthily without dieting

Not all of us work the same measures when it comes to losing weight. It’s undeniable to say that it can be an incredibly challenging path and it’s quite normal for people to often try various diets before landing on one that works for them to lose weight in a consistent and sustainable way. Not surprisingly, in recent months all kinds of trends have come to light and without a place to one of the most popular, it is intermittent fasting. It has been positioned as a method that benefits health and is incredibly effective for weight loss. A new investigation of the University of Illinois at Chicago suggests that intermittent fasting is a great tool to promote a significant weight loss and even improve metabolic health in those who are obese.

Considering the findings published in a recent report spearheaded by the Centers for Disease Control and Prevention (CDC) in 2020: Between 2017-2018, 17% of Americans were on a diet, 14% more than the previous decade. However, the national obesity rate increased from 34% to 42% during that same time period. Which reflects the true interest of a percentage of the population in losing weight. And on the other hand, it is a reflection of poor eating habits and focused on lifestyle that undoubtedly lead to an increase in cases of obesity and various chronic diseases.

According to statements by Krista Varady, professor of nutrition at the UIC School of Applied Health Sciences and study author: “People love intermittent fasting because it is easy. People need to find diets that they can stick to for the long term. It is definitely effective for weight loss and has gained popularity because no special foods or applications are needed. You can also combine it with other diets, such as the popular Keto. “

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This research work was published in the Annual Journal of Nutrition and was based on analyzing 25 research studies involving the following three types of intermittent fasting:

Alternate day fasting: This form of fasting can be somewhat extreme for some, as it alternates between a holiday and a fast day. On the fast day, just eat a 500 calorie meal.
– Fasting 5: 2: this type of fast is based on five holidays and two fasting days per week. In which there is caloric restriction (500 calories per day for women and 600 for men).
– Feeding with time restriction: This method does not imply calorie restrictions, but promotes shortening the feeding window to between four and 10 hours a day. And fasting is done in the remaining hours to the established times to eat, this alternative has become famous and some people bet on only eating for a period of 4 hours a day.

As an aside. Intermittent fasting is an eating pattern that involves regular short-term fasts that involve not eating or drastically restricting food intake for certain periods of time. It is one of the most popular dietary trends, to improve health, prevent disease, lose weight and live better. According to a study led by The Endocrine Society, which was inspired to explore the benefits related to intermittent fasting: Eating all foods and snacks within eight to 10 hours can help reduce the risk of metabolic diseases. including diabetes and heart disease

Of the studies reviewed, many showed that time-restricted eating allowed obese participants to lose an average of 3% of their body weightregardless of the length of your feeding window. On the other hand, those who participated in alternate-day fasts lost between 3% and 8% of their body weight over a period of three to eight weeks. Surprisingly, those who did the 5: 2 diet had comparable weight loss results to those who fasted every other day, despite having fewer fasting periods.

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Overall, the percentage of weight that participants lost by following these two types of fasting is compared to the results that can be achieved by following a traditional calorie-restrictive diet. The best part? Participants who did both diets on an empty stomach maintained their weight, maintaining an average weight loss of 7% for a whole year.

Although, much has been said about fasting and to date there are numerous studies that support its benefits. This research is one more work that offers a great alternative for people interested in losing weight, it does not suggest that fasting is more effective than the traditional diet. Rather, see that it can be just as effective; Therefore, if you belong to the group of people who have not worked reducing calories daily: Consider trying alternate-day fasting or the 5: 2 method. And do not forget that it is essential to break the fast with foods dense in nutrients, which fill the body with energy and vitality.

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