The Queen Mary University of London asked 50 people with obesity to practice intermittent fasting for 12 weeks. Participants were asked to follow a time-restricted diet where they fasted for 16 hours and had all their meals within an 8-hour window. The participants were weighed after 6 weeks and again at 12 weeks. Sixty percent of the participants were still following the restricted diet plans 3 months in. On average they lost about 7 pounds, which amounted to at least 5 percent of their body weights.
This study is small, though. Rigorous research with more participants is needed to better understand if and how intermittent fasting leads to weight loss.
The most common intermittent fasting plan is the diet, which requires people to fast for 16 hours then eat only within a specified 8-hour window. The subjects who participate in the diet fast much less frequently than alternate-day fasting participants do, but the weight loss results are similar.
Weight loss with alternate day and fasting are comparable to more traditional daily calorie-restrictive diets. Varady added the review set out to debunk some myths regarding intermittent fasting. Intermittent fasting does not negatively affect metabolism, nor does it cause disordered eating, according to the studies reviewed.
You may even feel better. Some studies have indicated that it can help people lose weight in just a matter of weeks, while others found no weight-loss benefit at all. It may also depend on the type of intermittent fasting schedule that you choose.
Here's what research says about three of the most popular intermittent fasting methods:. Research around intermittent fasting has its limitations , from participant size to length of studies. Effectiveness is also largely dependent on whether you can actually stick to the plan. Ultimately, when deciding if intermittent fasting is right for your weight loss goals, it's crucial to keep your lifestyle and eating habits in mind. Intermittent fasting can be a safe and effective weight loss strategy, with the caveat being that the long-term benefits are less clear.
It's important to note that beyond weight loss, intermittent fasting has other potential health benefits. Researchers behind a review surveyed 70 published studies and found intermittent fasting of all types can help slow aging and reduce the risk of some diseases , including cancer, diabetes , and heart disease.
But when it comes to weight loss, your own tolerance for hunger pangs may guide you in deciding if the eating plan is right for you. If you believe intermittent fasting may be unrealistic for your lifestyle, you may want to check out less restrictive eating plans like the Mediterranean diet. Thank you for subscribing! Your subscription is confirmed for news related to biggest developments in health, medicine and wellbeing.
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