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14.01.2019

Caloric restriction + intermittent fasting = superior weight loss results

Intermittent fasting is more effective than a traditional slimming diet, but then you have to eat fewer calories than you need to stay on weight. Intermittenty fasting without caloric reduction leads to a small amount of weight loss, but does not make you much healthier. Australian researchers, affiliated with the University of Adelaide, conclude this in a human study that has been published in Obesity.

Study
The researchers divided 88 women, with a BMI of 25-42, into 4 groups.

During 8 weeks they gave the first group exactly as much energy as the women needed to maintain their body weight [Control].

During the same period, the second group received 70 percent of the energy every day that women needed to maintain their body weight [DR70].

The third group started intermittent fasting. These women fasted every other day. On the day they were allowed to eat, they consumed all the energy they should have eaten on the day of fasting to stay on weight - plus the energy they needed for the day [IF100]. Over the entire study period, women consumed 100 percent of the energy needed to maintain their weight.

The fourth group started intermittent fasting as well, but on the days they were allowed to eat they did not compensate all the energy they had missed on fasting day [IF70]. Over the entire study period, women consumed 70 percent of the energy needed to maintain their weight.

Results
The IF70 group achieved the best results. The women in that group lost most body weight to begin with. The most successful women in that group lost as much as a kilo of body weight per week.

In the blood of the women in the IF70 groups, the researchers also saw the largest decrease of the 'bad cholesterol' LDL [above], the most convincing decrease of the triglycerides [above], the greatest decrease of the fasting insulin level [below] and the greatest improvement in insulin sensitivity [below].

Conclusion
Part time fasting works, the researchers conclude - but only in combination with the reduction of the amount of dietary energy.

"This study is adding to evidence that intermittent fasting, at least in the short term, may provide better outcomes than daily continuous diet restriction for health and potentially for weight loss", says research leader Leonie Heilbronn in a press release. [sciencedaily.com January 8, 2019]

"While the study confirms that intermittent fasting is more effective than continuous diet restriction, the underlying signal for limiting people's appetite, which could hold the key to triggering effective weight loss, requires further research."

Source:
Am J Clin Nutr 2015;102:1305-12.

More:
The 5:2 fasting diet is just as effective as the traditional weight loss approach 09.12.2018
Intermittent fasting may prevent diabetes type-2 09.12.2018
Why a low-carbohydrate diet might make intermittent fasting more effective 30.03.2018

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