Why is intermittent fasting healthier than a diet to lose weight?

Many wonder if the popular intermittent fasting is effective for losing weight. The answer, according to a new study from the University of Illinois at Chicago, is that not only can it produce clinically significant weight loss, but it can also support metabolic health in people who are obese. That is, people who follow intermittent fasting manage to lose the same amount of weight and, in addition, they can improve their cholesterol, blood pressure and inflammation values.

What type of intermittent fasting improves metabolic health?

The analysis published in the Annual Review of Nutritionreviewed more than 25 research studies involving three types of intermittent fasting.

I fast on alternate days. This type of fast involves alternating a normal eating day with a 500 calorie eating day.Fast 5:2. This type of fasting consists of eating 5 days and alternating it with two days of fasting per week.Fasting with time restriction. This fast limits eating to a specific number of hours per day (usually four to 10), with no calorie restrictions during the eating period.

The person in charge of the study “Cardiometabolic benefits of intermittent fasting”, Krista Varady, assures that their analysis shows that any type of intermittent fasting has a positive impact on cardiometabolic health.

The main improvements of intermittent fasting in relation to metabolic health are:

Mild to moderate weight loss (1 to 8% of initial weight, similar to the loss produced on calorie-restricted diets). Decreased blood pressure. Improved insulin resistance. Sometimes lowers cholesterol and triglycerides. Better regulation of appetite. Benefits on the intestinal microbiota.

Intermittent fasting does help you lose weight

According to this new review of studies, people who fast on alternate days can lose 3 to 8% of body weight for 3 to 8 weeks with maximum results at 12 weeks. The data demonstrate that the weight loss obtained from both alternate-day fasting and 5:2 fasting is similar to that obtained with traditional caloric restriction diets (an average of 7% weight loss in a year).

The curious thing about the study is that it showed that those who eat on alternate days they do not binge or eat more during feeding days.

According to those responsible for the study, the success of intermittent fasting is that it manages to “trick the body” into eating a little less.

Before practicing intermittent fasting

fasting is contraindicated in people who have a low BMI, suffer from diabetes 1, liver or kidney failure.

In addition, according to Krista Varady, professor of nutrition in the UIC School of Applied Health Sciences and author of the study, There are several other population groups that should not practice fasting:

Pregnant or lactating women. Children under 12 years of age. People with a history of eating disorders. People with a low body mass index, or BMI. Shift workers. People who need to take medication with food at regulated times.

People who can practice fasting, according to the author of the study, should also take into account that side effects may appear such as dizziness, headaches and constipation during the first two weeks of fasting. To relieve symptoms:

It’s advisable drink more water to avoid dehydration during this time.Increase fiber intake helps relieve constipation.alcohol is not recommended nor coffee on fasting days.