Intermittent Fasting About Equal to Calorie Counting
Intermittent Fasting vs Calorie Counting for Weight Loss
A recent study published in the Annals of Internal Medicine suggests that time-restricted eating, also known as intermittent fasting, may be just as effective as calorie counting for weight loss. While some studies have suggested that traditional calorie tracking is a better method, this new research found that people can achieve the same reduction in calories and weight loss by simply counting time instead. This approach may be easier for some individuals to stick to in the long run.
Losing Weight without Monitoring Calories
A study conducted by Dr. Varady and her team investigated how intermittent fasting compares to calorie restriction. 90 obese adults participated, with 77 completing the study. Participants were randomly assigned to one of three groups: eating unrestrictedly within an eight-hour window, counting calories and reducing intake by 25%, or continuing with their usual eating habits. Both the calorie-restricted and fasting groups met with a dietician for counseling twice a month, aimed at improving their eating habits. After a year, those in the fasting group and not tracking their calories lost about 10 pounds more weight than the control group, compared to 12 pounds for the calorie-counting group. Participants from both groups lost an average of 5% of their body weight. According to Varady, shortening the eating window naturally cuts calories.
Heading: Modest Weight Loss Decreases Diabetes and Heart Disease Risk
According to Dr. David Creel, a registered dietitian and psychologist at Cleveland Clinic, losing weight through behavioral approaches can be effective in reducing health risks. The Washington University School of Medicine’s research shows that even a 5 percent decrease in body weight can lower the risk for diabetes and heart disease while also improving metabolic function in liver, fat, and muscle tissues. However, for obese individuals, additional interventions such as medication or bariatric surgery may be necessary to achieve substantial health benefits through weight loss.
Intermittent Fasting Linked to Improved Insulin Sensitivity
Intermittent fasting, a dietary approach where one alternates between periods of eating and fasting, has been found to lead to an improvement in insulin sensitivity. Insulin resistance is a condition where the body’s cells are less responsive to insulin, which can lead to higher blood sugar levels and an increased risk of developing type 2 diabetes or prediabetes. While weight loss is known to improve insulin sensitivity, this study found that intermittent fasting was more effective in improving insulin sensitivity compared to calorie restriction alone. However, more research is needed to determine the long-term sustainability and overall impact on health of these dietary approaches.
