This Intermittent Fasting Method Outperformed the Rest—But There’s a Catch

Think about trying Intermittent fasting for weight loss? A new review of nearly 100 studies suggests an approach –Alternative fast (ADF)– Maybe more effective than others.

ADF involves alternating between normal catering days and full days of fasting or consumption of 500 calories.

The method has outperformed other intermittent fasting strategies and a traditional calorie restriction for weight loss, researchers reported in June BMJ. But experts have warned that the benefits cannot last in the long term.

Here is a more in -depth examination of what the study has revealed.

Steady fastinginvolved restrict the power to the specified windows, has gained popularity in recent years as a way to lower books.

But it is not clear if it is more effective for weight loss than simple reduction in calories, or which of different intermittent fasting strategies produces the best results. The previous meta-studies did not answer these questions correctly, noted the authors of the new research.

To fill the gap, the researchers drawn 99 randomized clinical trials which compared the effects of non-restrictive regimes, calorie-restrictive diets and intermittent fasting strategies, including ADF and two others:

• Eat in time, This implies reserving a number of hours either rapid – often eight – in 24 hours
• Fasting of the whole day, A plan in which people eat freely on certain days and quickly a certain number of days of the week (often two)

The researchers discovered that, compared to a restricted diet in time, ADF has improved cardiac health markers, resulting in lower levels of total cholesterol, triglycerides and non -density lipoproteins.

Regarding weight loss, intermittent fasting and restricted calorie diets had a small advantage on the supply plans without restriction. ADF has become the only intermittent fasting method to beat the calorie cut, And it also came out in mind compared to a restricted diet in time and a fast of the whole day.

But above all, The differences were “trivial”, The authors noted, ADF not having reached the clinical threshold of at least 4 pounds of weight loss for people with obesity. The advantage of the ADF was also observed only in studies which last less than six months.

For this reason, Rekha B. Kumar, MD, associate professor of medicine at the Weill Cornell Medical College and chief of medical affairs in Found, said Health that it does not think that the study proves that the ADF is the strategy of higher weight loss.

ADF may not be the winner of clear weight loss, but Kumar noted that he had attributes that could make it a more effective strategy than certain other diets.

For my part, ADF does not imply many rules, This could facilitate the continuation of the pursuit. “For some people, having a structure ‘` Fast or Feast’ ‘Claire facilitates the monitoring of daily calories or after shorter fasting periods “, dietitian Erin Palinski-Wade, RD, author of 2 -day diabetessaid Health.

In addition, the more intense but less frequent calorie restriction could prevent the slowdown in metabolism This often happens once the body gets used to continuous calorie cutting. With ADF, “you are more likely to maintain your metabolic rate at rest and continue to lose fat over time,” said Palinski-Wade.

If you are interested in trying ADF, Palinski-Wade suggests:

• Start gradually: Consider relieving yourself in the ADF by limiting calories to 500 during days on an empty stomach rather than eating anything.
• Prioritize nutrition: On restoration days, focus on nutrient-rich foods, such as whole grains and beans, to prevent gaps.
• Stay hydrated: Drink a lot of water, tea or black coffee on fasting days.
• Watch your body: Monitor signs of excessive fatigue, dizziness or other health problems.
• Look for support: Work with a dietitian or health care provider registered for advice and responsibilities and ensure that you meet your nutritional needs.

And if you notice that the ADF is not for you, go to a weight loss plan that aligns with your preferences. Above all, “the most important factor is long -term membership And find an approach that corresponds to your lifestyle, your preferences and your health needs, ”said Palinski-Wade. “The best diet is a safe, durable and pleasant diet.”