Why intermittent fasting might not be as effective for weight loss
The latest dietary trends promise that clocks are just as important for weight loss as Balances. One of the most popular diets is intermittent fasting. with time restriction. By restricting eating to a limited number of hours a day, some proponents of this behavior argue that people can take advantage of the rhythms natural of your body to lose kilos.
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This practice consists of stopping eating solid foods for long periods of time and reducing the intake of meals to just a few hours. what science says
But according to new research, particularly a study published in the journal Journal of the American Heart Association last January 18, the time at which it is eaten, in and of itself, does not appear to be helpful for weight loss.
“Fastings are ancient, millennial practices, present in all religions and all civilizations throughout history; It is something highly implemented throughout humanity with different types of purposes, whether religious or purifying, ”he explained in dialogue with infobae the degree in Nutrition Maria Cecilia Ponce (MN 3362).
In the study, 547 participants They used a phone app to track their daily meals over a six-month period, which the researchers used to determine, on average, what time each person ate each day; how many meals did they make; whether participants described each meal as small, medium, or large; and how much weight they gained or lost.
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In the end, they discovered that the time passed between the first and last meal of the participants and the moment they ate in relation to the time they got up or went to sleep They did not influence the weight.
What did matter was the size of the meals of the participants: People who ate more large or medium meals were more likely to gain weight, while those who ate small meals were more likely to lose weight.
Study co-author, Dr. Wendy Bennett, primary care physician and associate professor at the Johns Hopkins School of Medicine, stressed that this is not the last word on meal times, partly because it is a observational study, which means that the researchers did not control the conditions while they were taking place, such as the calories they consumed.
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In the same line, Krista Varady, nutrition researcher studying intermittent fasting in the University of Illinois, Chicago, and that he did not participate in the study, he affirmed, in dialogue with the magazine Time, what’s up several factors that can cloud the results, such as the small sample size, the fact that the participants described the sizes of their meals as large or small – and did not record specific calorie counts – and the use of different scales to weigh the participants at doctor’s offices.
However, Varady agrees that there doesn’t seem to be any magic to eating at a certain time. But that doesn’t mean it’s a completely useless concept. Restrict eating to certain hours can help lose weight, according to the expert, as long as it makes you eat less.
And for some, it may be easier to follow than other diets that require calorie counting. “For example, previous research shows that it can help if you only eat within a six to eight hour window, meaning 10 am to 4 pm (six hours) or 9 am to 5 pm (eight hours),” detailed.
The doctor Nysa Maruthur, associate professor of the Johns Hopkins School of Medicine, agree with these arguments. “If your calories are the same regardless of when you eat them, there is no impact on weight. However, setting time limits can help,” she indicated. For the expert, “if a person decides that they are only going to eat between 10 in the morning and 4 in the afternoon, the truth is that it is possible that they eat fewer calories, simply because they only fit so many meals at that time.” .
Maruthur, who was not involved in this particular study but is involved in a broader initiative at Johns Hopkins to examine meal timing; she believes that although eating at a particular time is not beneficial, she still I would recommend eating at a certain time Yes help to a particular person eat healthier. “The best diet for anyone is probably the diet they can follow. If some people find it easier to eat healthier food because they plan a bit more, the time restriction could be beneficial,” she concluded.