Surprise comparison between intermittent fasting and calorie restriction

A new study, published in the Annals of Internal Medicine, finds that those who participated in intermittent fasting and ate all their calories within eight hours lost the same amount of weight as those who ate whenever they wanted but restricted calories.

According to what was published by the New York Post, researchers at the University of Colorado conducted an experiment in which 90 adults participated, who were divided into a group that ate whatever they wanted, but only between noon and eight o’clock, while the participants in the second group ate whenever they wanted, but with 25% calorie restriction; Of course, the third group was the control group, that is, those who did not change the dates or the number of calories for their meals.

Little difference on the scale

Trial participants successfully stuck to their assigned diet and reported no adverse side effects from either.

Compared to the control group, those who restricted calories but did not restrict the time frame ate 405 fewer calories per day and lost about 5 extra pounds, on average, after one year. Those who participated in the intermittent fasting group consumed 425 fewer calories per day and lost an additional 4.5 kilograms.

The most effective way

Previous findings support the new study, suggesting that calorie counting remains the most effective way to lose unwanted weight.

“Time-restricted eating (intermittent fasting) has become a popular weight loss regimen,” said Shuhao Lin, a registered dietitian and lead researcher on the study. [نظام الصيام المتقطع] Most likely due to its sheer simplicity and the fact that it doesn’t require people to count calories to lose weight.”

intermittent fasting

According to Johns Hopkins Medicine, intermittent fasting involves eating only during a set period of time, alternating between fasting and eating on a regular schedule.

There are two different subcategories of intermittent fasting. Under the 16:8 diet, a person can eat for eight hours a day and fast for 16 hours. There is also the 5:2 diet, which involves eating normally five days of the week and restricting calories in one meal to 500 to 600 calories the other two days.

Proponents of the 16:8 intermittent fasting diet believe that it improves blood sugar control, enhances brain function and increases lifespan. But intermittent fasting can lead to overeating during the eight-hour period, which inevitably leads to weight gain. Also, the results of a study conducted in November 2022 indicated that intermittent fasting and skipping breakfast are associated with an increased risk of death due to cardiovascular disease.

Calorie restriction

Meanwhile, there is little evidence that calorie counting helps with weight loss, according to a UK-based epidemiologist and nutritionist, who says you should focus on food quality rather than calorie restriction, although calorie restriction, As found by researchers at Johns Hopkins University, it is still considered better than intermittent fasting.

Results of paramount importance

Regardless, the researchers of the new study believe their findings could prove beneficial to intermittent fasting — especially since many feel frustrated and struggle to keep track of every single calorie consumed each day, while time constraints “could avoid this requirement,” he said. Researcher Lin: The watch instead of calorie monitoring, while still producing improvements in weight and cardiovascular health.

“Evidence shows that when obese people limit their eating period to six to eight hours per day, they naturally reduce energy intake by 350 to 500 calories,” Lin added, noting that “from a clinical point of view, these results are significant.” utmost importance.”

In concluding their recommendations, the researchers stressed that more research is needed to find out who will benefit specifically from these types of diets.