By Lisa Rapaport
(Reuters Health) – According to a small study, people who start fasting every other day may lose more weight than sticking to their usual eating habits.
The 60 healthy people in the four-week study were not overweight. The researchers randomly instructed them to either maintain their usual eating habits or switch to fasting on the second day, with 12 hours of unrestricted food, followed by 36 hours without food on average, and shed an average of 3.5 kg. This compares to an average calorie reduction of 8.2% and an average weight loss of 0.2 kg without this diet.
"We do not recommend this as a general nutritional scheme for all, as this is a harsh intervention by The long-term effects are unknown to us," said Frank Madeo, senior author of the study and researcher at the University of Graz in Austria.
"We consider it a good regimen for overweight people for a few months" To save weight, "said Madeo by email.
To ensure that people who take turns fasting did not eat fasting The researchers also asked them to fill in food diaries that documented their fasting days.
After four weeks of fasting on the second During the day, people had more muscle mass and less body fat, lower cholesterol and improved heart health ̵
To get a sense of the security of Alternate Day Fasting, The researchers studied a separate group of 30 people for at least 6 months had eaten in this way, and compared it with healthy individuals had not fasted.
They found no significant negative side effects.
A limitation of the study is that researchers did not test the diet in people who had to lose weight. Nor did they have any long-term safety data and it can take much longer than 6 months for many health problems to develop in the context of extreme diets such as malnutrition and brittle bones.
"The starvation mode your body undergoes during fasting can have some benefits," said Susan Roberts, a senior scientist at the USDA Nutrition Center at Tufts University, who was not involved in the study.
Fasting can improve the body's ability to use the hormone insulin to convert sugar into energy, a process that can help lower blood sugar and prevent diabetes, Roberts said via e-mail. I recommend it as normal Eating in order to maintain a healthy weight or to lose weight, Roberts said.
"My preferred option is to be honest, not to recommend alternative daily fasting per se, but to use occasional daily fasting as an adjunct" Some people may find this helpful, "said Roberts." A small percentage of people who may want to lose weight may find it helpful, but we still do not know how safe it is in the long term to recommend it with comfort. "
SOURCE: http://bit.ly/341MXUZ Cell Metabolism, online 27. August 2019.