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- A new study has found that a type of intermittent fasting that restricts meals too early in the day could reduce appetite and help the body burn fat.
- Participants having eaten between 8:00 pm and 2:00 pm ghrelin, a hunger hormone, and burned more fat than other meals.
- The small sample size of the study means that more research is needed to understand the potential benefits of intermittent fasting for weight loss and metabolic health.
- Visit the INSIDER homepage for more.
Intermittent fasting is the latest in a long line of diet trends. New research suggests that a version of the restoration style that matches the meal time to your body's natural rhythms could help you burn fat and eat less while feeling full.
In the study, published Wednesday in the journal Obesity, researchers followed 11 overweight men and women aged 20 to 45 over a four-day period on two different meal plans.
A plan limited participants to eat for a period of six hours, from 8 am to 2 pm This time window was chosen because it combines two types of meal timing strategies: fasting for at least 14 hours a day and eating earlier to align with the circadian rhythm or the body's internal clock. The six-hour window is also believed to be the smallest food window that people can handle in the long run.
The control group ate at "typical American meal times" at around 8am, 1pm and 8pm. All participants tried both meal plans, in random order, with about a month apart, and ate the same amount of food in both plans. Subjects were then tested using a variety of rigorous methods, including blood sampling, urine testing, and a respiratory chamber measuring energy consumption, to determine the amount of energy consumed. incidence of each diet program on the metabolism.
Read more: All you need to know about "intermittent fasting" & # 39; – the buzzy diet that will not make you change what you eat
The researchers found that when participants fasted, their appetites were decreased, both by self-reported hunger surveys and by measurements of the body level of ghrelin, a hormone known to stimulate appetite. Limited meal times also encouraged the body to burn more fat in 24 hours.
This discovery was a surprise to the researchers, said Courtney Peterson, co-author of the study and professor of nutrition at the University of Alabama, at INSIDER. His research team aimed to better understand why people who try to fast intermittently tend to lose weight.
"What we think it means is that when you lose weight, you burn more body fat while maintaining muscle mbad," she said. A follow-up study will examine this fat burning potential, said Peterson, and further research is needed to determine the potential impact of fasting on muscle mbad.
These findings suggest that intermittent fasting may contribute to weight loss by reducing appetite and not burning more calories.
Previous research in animals has suggested that fasting can boost metabolism and burn more calories per day, which would have been at the root of its benefits in terms of weight loss. This study however revealed that one of its main effects was a decrease in appetite. In conjunction with the fat burning effect, this could be the reason for IF's weight loss potential.
"Maybe people think that there is a miraculous property, that it really speeds up your metabolism, but we have not found that it was the case," Peterson said. .
Further research is still needed to understand the potential benefits of intermittent fasting.
Although this study did not directly measure weight loss, these findings are part of a growing body of research that tout intermittent fasting as a strategy to help people lose weight.
The very small size of the sample, the short time and careful regulation of the study mean, however, that more research is needed to better understand the functioning of intermittent fasting in daily life.
For example, most people trying to lose weight in avian influenza will not benefit from a team of researchers planning their meals and making sure they eat them (and nothing else). Participants in both programs ate specially prepared meals on the third and fourth days of the study, designed to meet their energy and nutritional needs based on age, gender and weight.
"In the real world, if someone ate with a time-limited diet and ate less, he might be more hungry than we found in our study," Peterson said.
Fasting may also not be suitable for everyone – people with a history of eating disorders or having health complications such as diabetes should avoid trying to fast 18 hours at a time, and some fasts are more durable than others.
Read more:
There is more evidence that fasting can make you healthier, and this comes from the study of Ramadan observers
The best and worst types of intermittent fasting, according to experts
8 reasons why you should try intermittent fasting – and 8 reasons why you should not
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