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Intermittent fasting and weight loss
Table of Contents
1. It's the third one
Intermittent fasting type 2 optimal number of meals per day 3 IF and weight reduction 4 TRF how to define the dietary window 5 If and lipid metabolism 6 Conclusions2. Intermittent fasting types
Intermittent fasting is a diet consisting of full or partial fasting with varying durations and frequencies.3. Alternate-day fasting (ADF)
Supply every other day < 25% of daily calorie intake.4. Time-restricted fasting (TRF)
Restriction of food intake to a specific time period during the day, the so-called food window. Depending on which part of the day the window covers, it is distinguished: early-day TRF window ends before 18:00; mid-dayTRF ?? window ends after 18:00.5. Periodic fasting (PF)
Fasting up to 24 hours 1 2 times a week.6. The optimal number of meals per day
The recent interest in the positive effects of periodic fasting is intriguing, given that over the years, studies have shown rather positive effects on body weight, carbohydrate metabolism, and lipid metabolism of 3 or more meals a day. P. Fabry and others have shown that men aged 60 to 64 who eat 3 meals or less are significantly more likely to be overweight, hypercholesterolemia, an abnormal glucose tolerance in those who eat 5 or more daily meals.7. PF and ADF
C. A. Rynders et al. summarize the results of 11 human studies on the effect of PF on body weight for 2 days per week compared to a traditional reduction diet, or TDR (limited daily calorie intake, 35 meals per day). The effectiveness of IF was equal to TDR. Different variants of intake were used, e.g.: reducing dietary calories to 25% of normal calories for the remaining 5 days and dietary intake for the rest of the week, a complete decrease of 2 days a week (restricted daily intake), a reduction of specific calories such as 1700 kcal for women remaining 2 days in the day.8. The Commission shall adopt delegated acts in accordance with Article 21 of this Regulation
Unfortunately, there were no studies comparing the effectiveness of TRF with the efficacy of TDR. However, implementing TRF alone can bring benefits. S. Gill and S. Panda recommended that several obese people whose dietary window lasted 14 hours during the day shorten it to 1012 hours. The time limit for eating meals caused the participants to eat less (about 20%). Similarly, participants in the pilot study R. Anthony et al. who did not change their daily diet except for shifting meals started eating them later in the day, and the last participants ate them by 1.5 hours earlier.9. TRF How to define the feeding window?
The old saying goes, eat breakfast like a king, share lunch with a friend, and give dinner to your enemy More in the morning, or maybe in the evening? How to eat? Similar conclusions are drawn by some researchers, such as D. Jakubowicz et al. or H. Kahleova et al., who have shown that eating more calories during the day in the first half of the day protects against weight gain. However, as the day progresses, cholesterol levels decrease, i.e. with each subsequent meal the body's metabolic processes become less stable.10. ADF and PF
C. A. Rynders et al. also summarized studies on the effects of ADF and PF on the risk of heart disease.11. The Commission shall adopt delegated acts in accordance with Article 21 of this Regulation
J. Rothschild et al. summarized studies assessing the relationship between TRF use and lipid profile changes compared to ADF and PF. Although the results were contradictory, some showed a decrease in LDL cholesterol levels after the dietary window (78-hour and 1012-hour). As the authors point out, TRF may be more effective in regulating the lipid economy and the carbohydrate economy compared to the ADF- and PF-related changes.12. Conclusions
For the time being, IF may not be widely recommended as a way to improve health, but TRF may be effective in reducing weight. Some people may benefit from the introduction of several rules: avoid eating in the evening and at night, shorten the food window to at least 10 hours, eat the most calories in the diet in the first half of the day.
