Research shows that intermittent fasting is helpful for weight loss and health

According to a new research review led by researchers at the University of Illinois at Chicago, intermittent fasting can significantly reduce weight clinically and improve the metabolic health of obese individuals

"We noticed that intermittent fasting is no better than regular dieting; UIC College of Applied Health Sciences Professor of Nutrition, Cardimetabolism Benefits of Intermittent Fasting The author of the book Krista Varady (Krista Varady) said

According to an analysis published in the Annual Review of Nutrition, all forms of fasting can produce mild to moderate weight loss, which is 1%-8% less than baseline weight, which is in contrast to more traditional calories.

This review looked at 25 studies involving three types of intermittent fasting:

• Fasting every other day, usually alternates between a feast day and a day fast, with 500 calories per meal

  
  

• The 5:2 diet method, an improved alternate-day fasting method, includes a five-day feast and a two-day fast each week

  
  

• Time-limited diet refers to eating only within a specified time each day, usually 4 to 10 hours, and there is no calorie restriction during the eating period

  
  

Various studies on limited-time eating have shown that obese participants lost an average of 3% in weight regardless of the length of the eating interval

Studies have shown that fasting every other day can reduce body weight by 3%-8% within 3 to 8 weeks, reaching a peak at 12 weeks

The results of the 5:2 diet study were similar to the alternate-day fasting method, which surprised the reviewers of the study

Weight loss and 5:2 fasting every other day are comparable to more traditional daily calorie-restricted diets

"Eating less is cheating your body.

Varadi added that this review aims to debunk some of the myths about intermittent fasting

"People who fast are worried that they will be drowsy and unable to concentrate

The research review includes a summary of practical considerations for those who may want to try intermittent fasting

• ▽Adjustment time = After fasting for 1 to 2 weeks, side effects such as headache, dizziness, and constipation will disappear

  
  

• Exercise-Moderate to high-intensity endurance or resistance training can be done during fasting.

  
  

• Diet during fasting-There are no specific recommendations for diet during intermittent fasting, but eating fruits, vegetables, and whole grains can help increase fiber intake and help relieve constipation that sometimes accompanies fasting
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• Alcohol and Caffeine-For those who use alternate-day fasting or a 5:2 fasting plan, it is not recommended to drink alcohol on fasting days because the limited calories should be used to provide nutritious and healthy food
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According to research, there are several groups of people who should not fast intermittently
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These people include:

• Those who are pregnant or breastfeeding
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• Children under 12 years old
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• Those with a history of eating disorders
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• People with a body mass index (BMI) below 18.
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• The transformation of workers
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  Studies have shown that they may be struggling with fasting programs due to changes in working hours
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• Those who need to take medication at the prescribed time
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"People like intermittent fasting because it's simple
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People need to find a diet that can be adhered to for a long time
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It is definitely effective for weight loss, and it is popular because it does not require special foods or applications
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You can also combine it with other diets Combination, such as ketogenesis," Varadi said
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Varadi recently received a grant from the National Institutes of Health for a 12-month limited-time diet study to see if it can work in the long term
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