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Video: Scientists First Compare Two Popular Intermittent Fasting Regimens
Scientists first compare two popular intermittent fasting regimens
Their effectiveness turned out to be practically the same. Scientists believe that there is no point in choosing a regimen with a longer fasting period.
Scientists at the University of Illinois have compared the efficacy of two different interval diets for the first time. The effect of both diets (20: 4 and 18: 6) was almost identical. The research is published in the journal Cell Metabolism.
Intermittent or intermittent fasting is called restricting the time of eating: a certain "window" is allocated for eating during the day. This is an umbrella term that includes various types of diets designed primarily for weight loss. They are often called according to the ratio of hours of "full" and "hungry hours during the day: 16: 8, 18: 6, 20: 4. The 16: 8 diet is considered the most famous, the rest are much less researched.
A new study compares diets that have nutritional windows of 4 hours (20: 4) and 6 hours (18: 6). It involved 58 people who were randomly assigned to three groups: each of these diets and a control (no change in diet).
In the experimental groups, the participants were not restricted in any way in the types of food they could eat, but outside the "window" they could not eat, they were allowed to drink only water and other drinks without calories.
The study continued for eight weeks. Scientists observed how intensively the participants lose weight, how their risk indicators for cardiovascular diseases change: blood pressure, cholesterol, triglycerides and inflammatory markers in the blood.
The results of the study showed that the difference in the effect of these two interval diets is quite small. In both experimental groups, participants lost about 3% of their body weight, and they began to receive about 550 calories per day less. Participants in both groups showed similar improvements in tissue sensitivity to insulin. At the same time, when compared with the control group, they showed no difference in cholesterol, triglyceride and blood pressure levels. That is, most of the markers of cardiovascular risk were unaffected by diet during the study period.
The study authors point out that their findings are consistent with the results of other scientific works. Interval diets can really help those who don't want to count calories to lose weight.
"Our study also says that longer fasting during the day does not work better," says Krista Varady, study co-author. She adds that more research is needed to optimize this type of diet.
Scientists also noted that a loss of 3% of weight is not considered large enough: an intervention is called effective, which leads to a weight loss of at least 5%. They point out that the reason for this was probably the short duration of the study.
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