Intermittent fasting improves weight management, heart health, and blood sugar regulation, with flexibility.
Intermittent fasting is showing potential for helping people manage weight and improve heart health. Researchers from the University of Granada, the Public University of Navarra, and the CIBER conducted a study to explore how this approach affects individuals with obesity. Their findings, published in Nature Medicine, suggest that time-restricted eating—one form of intermittent fasting—can help reduce certain types of body fat and stabilize blood sugar levels.
Time-restricted eating involves limiting food intake to a specific window of hours each day. For example, people might eat between 9 a.m. and 5 p.m., fasting for the rest of the time. This approach contrasts with the typical eating schedule in Spain, where meals can stretch from early morning to late at night. By shortening the eating window, this method aims to align with natural biological rhythms, which can help maintain metabolic health. Eating late or at irregular times often disrupts these rhythms and raises the risk of conditions like obesity, heart disease, and type 2 diabetes.
The study included 197 participants, half of whom were women, aged 30 to 60. Participants were divided into four groups: one followed their usual eating habits, while the other three practiced different forms of intermittent fasting. These included early fasting (9 a.m. to 5 p.m.), late fasting (2 p.m. to 10 p.m.), and self-selected schedules (participants chose their preferred hours, typically noon to 8 p.m.). Alongside fasting, all groups received guidance on the Mediterranean diet and healthy lifestyles.
Over 12 weeks, those practicing intermittent fasting lost more weight compared to the group that ate during a traditional 12-hour window. On average, fasting participants lost 3 to 4 kilograms. The early fasting group showed additional benefits, including a greater reduction in subcutaneous abdominal fat—the fat located just under the skin—and improved blood sugar regulation. Continuous glucose monitors revealed that early fasting helped stabilize overnight glucose levels better than other methods.
The researchers believe these improvements occur because fasting gives the body extended time to process nutrients, which helps regulate blood sugar more effectively. This could lower the risk of developing diabetes and other metabolic disorders. Notably, intermittent fasting had no serious side effects, and participants adhered well to the program.
While intermittent fasting showed clear advantages for weight loss, the study found no significant differences in visceral fat reduction—the fat surrounding internal organs—between fasting groups and those following a standard diet education program. This highlights the importance of combining fasting with other strategies for comprehensive health improvements.
Intermittent fasting is not a one-size-fits-all solution. Its effects can vary depending on individual schedules, habits, and preferences. The self-selected fasting group, for instance, allowed participants to tailor their eating windows, making it potentially more sustainable for those with unpredictable routines. The study’s researchers suggest that flexibility may encourage long-term adherence, which is often a challenge with strict diets.
This study adds to the growing body of evidence supporting intermittent fasting as a safe and effective method for managing obesity and improving certain markers of heart health. By focusing on early fasting, individuals may experience additional benefits, particularly in stabilizing blood sugar levels and reducing fat beneath the skin. However, the researchers emphasize that more studies are needed to determine whether different timing strategies have distinct long-term effects.
The findings are part of broader efforts to identify practical ways to address rising obesity rates. In Spain, nearly 70% of men and 50% of women are classified as overweight or obese. These conditions are linked to numerous health problems, including heart disease, high blood pressure, and some types of cancer. Addressing obesity is not just about improving individual health but also about easing the strain on public healthcare systems.
For those considering intermittent fasting, it’s important to approach it as part of a balanced lifestyle. Pairing fasting with nutritious eating and regular physical activity can enhance its benefits. Consulting with a healthcare professional before starting is also advisable, particularly for people with existing health conditions or unique dietary needs.
This study represents a step forward in understanding how timing meals can affect health. As researchers continue to explore these methods, intermittent fasting might become a more common and accessible tool for managing weight and improving overall well-being.
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Intermittent fasting shows promise in managing obesity and cardiovascular health
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