Do you want to achieve your weight loss goal faster?
New research has shown He intermittent fastingEating fewer meals throughout the day and focusing on calorie intake earlier in the day for at least 12 weeks may help you lose more weight than following standard care and taking nutritional advice.
Researchers at Bond University in Australia analyzed 29 clinical trials with a total of 2,485 participants to see whether it’s better to change when you eat rather than what you eat.
Intermittent fasting or time-restricted eating – limiting eating to a certain period of the day – has produced mixed results in previous studies.
Some research has linked this method to weight loss, Lower risk of type 2 diabetes and heart disease, swelling reduced and improved immune function.
But a major study this year he got people who restrict their eating People who eat less than eight hours a day are more likely to die from heart disease than those who eat for 12 to 16 hours.
The new review, published Friday in the journal JAMA Network Open, suggests that eating for eight hours or less a day results in the greatest weight loss.
The Bond researchers also determined that intermittent fasting participants with a higher body mass index (BMI) lost more weight than those with a lower BMI.
“For years, I had dragged my feet against time-restricted eating because I thought it sounded a little trendy and I just didn’t trust it,” says Stephanie Schiff, a registered dietitian nutritionist. ” Northwell Huntington Hospitaltold The Post. “But as the years have gone by and I read more and more studies, I recommend it on a fairly regular basis.”
Schiff, who was not involved in the new research, said she stands by the 12-hour window, but you should tailor your plan to your lifestyle and nutritional needs.
Whether you practice intermittent fasting or not, Schiff recommends Not eating after 6 or 7 pm
“What happens is as you’re eating, your cortisol levels are going up,” Schiff explained. “If you stop eating at 7 o’clock, you’ve had time to digest your food, your metabolism starts to slow down and a few hours later, when you’re ready to sleep, your melatonin is supposed to increase and keep you asleep. “Going gives time to help.”
Schiff said that if an earlier dinner time isn’t possible, you should try to eat a heavy meal in the middle of the day and stop eating by the end of the day.
“You can also have that small, healthy snack a few hours after eating your big meal,” advises Schiff.
In their analysis, the Bond researchers also found that consuming calories earlier in the day rather than later led to greater weight loss.
Meanwhile, eating fewer meals throughout the day was associated with “slight weight loss.”
The study authors acknowledged “high concerns” about the quality of 22 of the 29 studies and said trials should be conducted with more participants who should be followed longer.
