What's the best way to lose weight by dieting?

August 4, 2019 / BIOON / - intermittent fasting is a diet that limits your time to eat The appeal of these diets is that you don't need to count calories or eat certain foods But with so many versions, it's hard to know which one is the best Here are the results of different fasting methods 5: Diet this is a popular intermittent fast You can eat low calorie food (about 500 kcal) two days a week (any two days) For the other five days, you eat as usual Photo source: http://cn.bing.com research shows that this diet is likely to lose weight; it can also improve some health indicators, such as reducing blood glucose and cholesterol levels But a 5-to-2 diet is unlikely to be more effective than a traditional diet This is because 5:2 is the same way that traditional diets reduce calories There is evidence that a very low calorie intake for two consecutive days can significantly improve insulin sensitivity, which is a risk indicator for type 2 diabetes Compared with traditional diets, this method can also reduce blood lipids (fatty substances found in the blood) 5: Another important benefit of 2 is that you can eat some food during the "fast" period, providing an opportunity to take important nutrients Dieting usually leads to a reduction in muscle and bone mass, as well as a reduction in fat mass, because it is difficult to maintain a balanced diet while reducing calorie intake This may affect long-term weight loss because muscles are more metabolically active (burning more calories) than fats Eating enough protein can help reduce muscle loss and appetite when dieting Although 5:2 fasting can be regarded as a "lifestyle intervention", it is more likely to be used for fast weight loss ADF is often referred to as the "next day diet," which requires you to alternate between an unrestricted diet and a low calorie diet every day Most studies of ADF use a similar 5:2 approach, allowing for a small meal (usually around 500 kcal) on a "fast" day Studies have shown that ADF can significantly reduce weight in 8-12 weeks, but a big problem with ADF is that the degree of adherence tends to decrease Long term research shows that in the "fast" days, calorie intake will gradually increase over time, slowing down the speed of weight loss Photo source: http://cn.bing.com randomized controlled trial (gold standard of clinical research) shows that ADF does not lead to more weight loss or health improvement compared with traditional diet when the two groups have the same amount of calories Nevertheless, ADF is likely to lead to a greater reduction in calorie intake than traditional diets, which should lead to greater weight loss at an early stage But in the long run, it is doubtful that many people will insist on ADF Time limited diet time limited diet (TRE) includes a long-term complete fasting (16-20 hours) and the consumption of all calories within the time limit It is usually called "eating window" The most common tre use ratio between fasting and eating was 16:8 (16 hours fasting and 8 hours allowed eating) Many people reach this ratio by not having breakfast, thus postponing their first meal to noon and eating all the food between noon and 8 p.m Studies have shown that when people don't eat breakfast, they reduce their calorie intake within 24 hours But the amount of calories consumed through physical activity will also be reduced, which will partially or completely offset the lack of calories caused by not eating breakfast Therefore, skipping breakfast is unlikely to lead to meaningful weight loss No breakfast will also reduce the effect of insulin on regulating blood sugar after lunch, indicating that it has a negative effect on insulin sensitivity But an alternative approach has shown promise A recent study found that fasting from 2 p.m improved insulin sensitivity in a group of pre diabetic men This may be due to the change of metabolism every day, and the natural ability to effectively regulate blood glucose level in the morning has increased Therefore, it may be a healthier tre to limit food intake to the morning eating window and to fast at night Which is the best way? Like any diet, success depends on persistence When it comes to weight loss, ADF is likely to bring the fastest success, but in the long run, sustained weight loss may be helped by a less drastic 5:2 approach Photo source: http://cn.bing.com there is some evidence that for some people, it may be easier to limit food intake completely than strictly, so compliance may be stronger in tre In this sense, studies have shown that skipping dinner may be healthier than skipping breakfast It is worth noting that most studies show that intermittent fasting is not better than traditional diet But intermittent fasting, such as tre, which shortens eating time, and 5:2, which reduces calories for two consecutive days, can provide additional health benefits Reference: what's the best method? 【2】Michelle N Harvie et al The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers： a randomised trial in young overweight women Int J Obes (Lond) 2011 May； 35(5)： 714-727 Published online 2010 Oct 5 doi： 10.1038/ijo.2010.171
【3】Krista A Varady et al Alternate day fasting for weight loss in normal weight and overweight subjects： a randomized controlled trial Nutrition Journalvolume 12， Article number： 146 (2013) DOI  https：//doi.org/10.1186/1475-2891-12-146 【4】Trepanowski JF et al Effect of Alternate-Day Fasting on Weight Loss， Weight Maintenance， and Cardioprotection Among Metabolically Healthy Obese Adults： A Randomized Clinical Trial JAMA Intern Med 2017 Jul 1；177(7)：930-938 doi： 10.1001/jamainternmed.2017.0936 【5】Clayton D et al Effect of Breakfast Omission on Energy Intake and Evening Exercise Performance  Med Sci Sports Exerc 2015 Dec；47(12)：2645-52 doi： 10.1249/MSS.0000000000000702 【6】Nas A et al Impact of breakfast skipping compared with dinner skipping on regulation of energy balance and metabolic risk Am J Clin Nutr 2017 Jun；105(6)：1351-1361 doi： 10.3945/ajcn.116.151332 Epub 2017 May 10 【7】Sutton EF et al Early Time-Restricted Feeding Improves Insulin Sensitivity， Blood Pressure， and Oxidative Stress Even without Weight Loss in Men with Prediabetes Cell Metab 2018 Jun 5；27(6)：1212-1221.e3 doi： 10.1016/j.cmet.2018.04.010 Epub 2018 May 10 【8】Johnston JD   Physiological responses to food intake throughout the day Nutr Res Rev 2014 Jun；27(1)：107-18 doi： 10.1017/S0954422414000055 Epub 2014 Mar 25 【9】Frank A.J.L Scheer et al The Internal Circadian Clock Increases Hunger and Appetite in the Evening Independent of Food Intake and Other Behaviors Obesity (Silver Spring) 2013 Mar； 21(3)： 421-423 doi： 10.1002/oby.20351 【10】Ruth Schübel et al Effects of intermittent and continuous calorie restriction on body weight and metabolism over 50 wk： a randomized controlled trial The American Journal of Clinical Nutrition， Volume 108， Issue 5， November 2018， Pages 933-945， https：//doi.org/10.1093/ajcn/nqy196