Intermittent fasting is an effective tool to reduce weight and lower blood pressure, according to a new study published by the University of Illinois at Chicago researchers in the journal Nutrition and Healthy Aging.
The study is the first to examine the effect of time-restricted eating (a form of fasting that limits food consumption to select hours each day) on weight loss in obese individuals.
To study the effect of this type of diet, researchers worked with 23 obese volunteers who had an average age of 45 and average body mass index, or BMI, of 35.
Between the hours of 10 a.m. and 6 p.m., the dieters could eat any type and quantity of food they desired, but for the remaining 16 hours, they could only drink water or calorie-free beverages. The study followed the participants for 12 weeks.
When compared to a matched historical control group from a previous weight-loss trial on a different type of fasting, the researchers found that those who followed the time-restricted eating diet consumed fewer calories, lost weight and had improvements in blood pressure.
On average, participants consumed about 350 fewer calories, lost about 3% of their body weight and saw their systolic blood pressure decreased by about 7 millimetres of mercury (mm Hg), the standard measure of blood pressure.
All other measures, including fat mass, insulin resistance and cholesterol, were similar to the control group.
How to apply it at home
The take-home message from this study is that there are options for weight loss that do not include calorie counting or eliminating certain foods.
While this is the first study to look at the 16:8 diet, named for its 16 hours of fasting and its 8 hours of “feasting.
The results align with previous research on other types of intermittent fasting diets.
Simply put you can eat what you want for 8 hours a day then stop your calorie intake completely for the next 16 hours.
Although you would get better results and gain better health by eating consciously during the 8 feasting hours, the diet would work even if you didn’t.
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