As you probably know already, intermittent fasting (IF) has gained favour as an alternative regimen to daily caloric restriction (DCR). Fasting is shown to extend the lifespan of rats, and has been associated with metabolic benefits in humans, yet the results so far have been inconsistent. So, which regimen is best for healthy weight loss?
You know what it’s like! To think you’ll never have your fave food again. And to be on a diet forever. (Well, what seems like forever!) Every major religion, such as Christianity (Lent), Islam (Ramadan) and Judaism (Yom Kippur), has some element of fasting.
I was intrigued when a study looked at 13 trials between IF and DCR with matched calorie intakes. These articles were published from January 2000 until April 2022. Of the 13 studied, four were time restricted eating (TRE), one was fasting on alternate days, two were the 4:3 Diet and six were the 5:2 Diet.
Read more HERE
“The Effects of Isocaloric Intermittent Fasting vs Daily Caloric Restriction on Weight Loss and Metabolic Risk Factors for Noncommunicable Chronic Diseases: A Systematic Review of Randomized Controlled or Comparative Trials.” You can read more at https://pubmed.ncbi.nlm.nih.gov/36126910/
The different fasting interventions produced similar beneficial effects for weight loss and chronic diseases such as heart disease, type 2 diabetes and various cancers. There is very limited evidence suggesting that fasting may be more effective than daily calorie restriction for fat loss and insulin sensitivity, but conclusions cannot be drawn based on the current evidence.
It’s the same old, same old. More research is needed to fully explain what’s going on. There may be male/female differences operating, too. Many women find fasting too hard to stick with (men cope better for reasons that aren’t clear).