Want to Lose Weight? Try Intermittent Fasting For Weight Loss, Says Study

MSN ^ | 10/14

[nickcarraway]

Intermittent fasting is the new health trend that is slowly but steadily encroaching on the number 1 spot. It promises weight loss, improves metabolism and reverses many lifestyle-related diseases. Now a new study review led by University of Illinois Chicago researchers says that intermittent fasting can produce clinically significant weight loss as well as improve metabolic health in individuals with obesity. The findings of the study were published in the journal Annual Review of Nutrition.

"We noted that intermittent fasting is not better than regular dieting; both produce the same amount of weight loss and similar changes in blood pressure, cholesterol and inflammation," said Krista Varady, professor of nutrition at the UIC College of Applied Health Sciences and author of "Cardiometabolic Benefits of Intermittent Fasting."

According to the analysis published in the Annual Review of Nutrition, all forms of fasting reviewed produced mild to moderate weight loss, 1-8 per cent from baseline weight, which represents results that are similar to that of more traditional, calorie-restrictive diets. Intermittent fasting regimens may also benefit health by decreasing blood pressure and insulin resistance, and in some cases, cholesterol and triglyceride levels are also lowered. Other health benefits, such as improved appetite regulation and positive changes in the gut microbiome, have also been demonstrated.

[kelly4c]

As I’m thinking about it, that’s basically how it works out for me as well. Im not hungry until I’ve been up a few hours, then I’ll eat a little something to keep me going then it’s off to work in the afternoon, later grabbing a sandwich and chips out of vending or some soup or pasta I’ve brought then when I get home I have a little snack and that’s it. Looks like all I need to do is skip the snack at home.

[Sooner Gal]

To me I just found it easiest to omit breakfast so my ~16-hour fasting period could include my sleeping time :)

I still have my 2 cups of coffee when I get up, but don’t eat lunch until 11:00 or 12:00. Then dinner at 6:00 or 7:00. Nothing between or after except water.

Once I became accustomed to this schedule I didn’t miss breakfast at all. If I ever have a craving for “breakfast food” (bacon/eggs, etc), I just have it for lunch or dinner.

[SheepWhisperer]

I do it opposite, by skipping dinner.
Breakfast and lunch eaten for energy, dinner skipped maybe 3-4 nights each week.
Need the energy for the gym.
Male, 59, 6’, 174# strong

But, whatever works for each individual.
Or, as my dad used to say “to each, his own”.=o)

[knittnmom]

I’ve been doing intermittent fasting with weekly extended fasts of 30-70 hours since July of 2020. At that time, A1C indicated insulin resistance, with number high enough to qualify as “pre diabetic”. My GP said I could either go on insulin, which would cause weight gain, or lose weight. Then she recommended “The Obesity Code (The Wellness Code)” by Dr. Jason Fung, a Canadian nephrologist. Read it, started it, combined with sort-of Keto (eliminated gluten products and refined carbs, but did not keep to a strict limit on carbs), and have so far lost between 75 and 80 pounds. Need to lose 40-45 more. Big difference, though, was that almost immediately I started feeling better - less joint pain, more energy. My A1C numbers dropped to the “normal” range within 3 months. My cholesterol numbers dropped enough that I was able to eliminate both statin drugs from my regimen. Haven’t been able to eliminate the BP meds yet, but am hopeful that will come soon.

[Sooner Gal]

Absolutely! :)

[Mariner]

“I wonder if intermittent fasting works for those who have an average BMI, but want to lose a few pesky pounds.”

No.

But it’s a healthy way to live for the mostly sedentary.

Impossible for the very active, especially if it involves resistance training.

[Mariner]

“Need the energy for the gym.”

If you are weight training and fasting, you are damaging yourself.

[SheepWhisperer]

I understand where you’re coming from, however I don’t see damage here, but great results.
Eat about 140G protein per day and about 2200 calories. Get a solid 8 of sleep and maintain average 11-13% body fat. Mix in a run 1-2 times (3 miles) each week and lift 3-4 times each week.
No injuries
No loss of strength
No medical conditions
No meds, except vitamins and some nutritional supplements such as l-argenine, coq10, pre workout drink (only before gym) and protein shakes with 3 raw eggs twice per day.
Blood work results are consistently perfect, last reported on Saturday.
Total and free testosterone is that of a 30y/o
Cholesterol levels are perfect, as are liver enzymes, psa, wbcc/rbcc, thyroid, pituitary.
Only down side is gluten allergy
No injuries, only muscle gains and continuing strength gains, no muscle loss, no fatigue.

Rotate workout routines each week with high weight/low rep...low weight/high rep...large muscle group...isolated muscle groups & rest weeks.

Back when I had a trainer he told me a couldn’t run and lift weights.

While I’m not seeing damage in what I’m doing, there is a real concern in over fasting and weight training.

[FamiliarFace]

Thanks for the reply. I haven’t ever been able to do IF for more than a day or two. Thankfully, I’ve shed the extra pounds I had started putting on during the lockdowns. The weight had started creeping back on just before, but in an effort to help one son who was totally isolated to stay connected, we started a family food challenge during lockdowns because we all love to cook. It was a fun diversion, but hubby and I put weight on that we didn’t need. So we ate wonderfully delicious meals that weren’t necessarily good for us to eat that often.

I started a weight loss program in January that’s been very good for us. We are eating more healthful meals, and exercising again, the big component that we had stopped during lockdowns. So far we’ve each lost all of the weight we had put on, and then some. Our families tell us we look great. We feel better than ever, too. I have 5 pounds to go to my goal weight. This weight loss has been very slow, so I do hope that it will stay this way. Making progress one day at a time. It’s a lifestyle choice.

[Vaduz]

I didn’t like it kept passing out

[Mariner]

“Eat about 140G protein per day and about 2200 calories.”

You can choke that down without eating dinner?

[SheepWhisperer]

4-6 eggs usually scrambled with spinach.or broccoli, or cauliflower beach morning gets me started 40G
Two protein shakes with raw eggs 55G each
Lunch protein plus complex carbs
Dinner most days
So yes...no choking though

Those protein levels are days of lifting and next morning to feed resting muscles in the recovery/healing resting times.
Rest days are evening fast days, but still lots of protein.
One cheat day each week...sometimes two.