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31.01.2022


6 weeks intermittent fasting | Lose fat effortlessly while retaining muscle mass

Roughly 30 percent of the world's population is overweight, and the ongoing corona epidemic is only making the problem worse. Scientists are looking for a simple, easy and effective solution to halt the rise or obesity. Intermittent fasting may be part of such a solution, a small Polish study suggests.


Roughly 30 percent of the world's population is overweight, and the ongoing corona epidemic is only making the problem worse. Scientists are looking for a simple, easy and effective solution to halt the rise or obesity. Intermittent fasting may be part of such a solution, a small Polish study suggests.


Study
Scientists from Opole University of Technology in Poland divided 45 women, all over the age of 60, into 2 groups. The women in the experimental group went on intermittent fasting for 6 weeks.

This meant that the women were not allowed to eat until 12:00 in the morning, and not after 8:00 pm. Outside this 8-hour window, the women were allowed to drink whatever they wanted - as long as they weren't taking in any calories. Enforcing this 16:8 intermittent fasting fasting protocol was the only rule that the women in this group had to adhere to.

The women in the other group continued to eat as usual.

Results
The subjects in the intermittent fasting group lost 1.5 kilos of their body weight, while the subjects in the control group gained half a kilo. This difference of 2 kilos was statistically significant.

Not only body weight, but also body composition improved through intermittent fasting. The group that did intermittent fasting lost about one and a half kilograms of fat. The control group gained about 1 kg of fat. Expressed in changes in body fat percentage, the differences between the groups were statistically significant.

In the intermittent fasting group, lean body mass increased by a few ounces, while lean body mass in the control group increased by a few ounces. However, these differences were not statistically significant.

Click on the table for a larger version.


6 weeks intermittent fasting | lose fat effortlessly while retaining muscle mass


Only 12 percent of the subjects were unable to adhere to the protocol. That's positive. In studies in which test subjects lose weight in other ways, the percentage of quitters is higher.

Source:
Int J Environ Res Public Health. 2020 Jun 10;17(11):4138.

More:
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The 5:2 fasting diet is just as effective as the traditional weight loss approach 09.12.2018
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Intermittent Fasting
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Intermittent fasting may prevent diabetes type-2 Eating less often makes it easier to exercise more Experienced strength athletes lose fat by intermittent fasting, not muscle mass or strength

Intermittent fasting may prevent diabetes type-2
According to this study, intermittent fasting improves insulin sensitivity and blood pressure.

Eating less often makes it easier to exercise more
The hunger hormone ghrelin, which is released when your stomach is empty, appears to makes physical movement easier. Animal data.

Experienced strength athletes lose fat by intermittent fasting, not muscle mass or strength
These researchers used bodybuilders who had at least five years' experience of weight training as their test subjects.