How Much Fasting Is Necessary to Lose Weight?

The main findings of this study were a 3% weight loss in 8 weeks in both groups with a 550-calorie restriction (unintentional) and good adherence to both diets. Interview with:
Sofia Cienfuegos
PhD Candidate, Human Nutrition.
Department of Kinesiology and Nutrition
University of Illinois at Chicago  What is the background for this study?

Response: Intermittent fasting has been gaining a lot of popularity lately mainly due to a large group of the general population that don’t like to keep tabs on their caloric intake. Intermittent fasting is a safe and effective alternative to weight loss that does not require people consciously restricting calories. Time restricted feeding (TRF) is one specific type of IF that has been gaining a lot of popularity and public interest lately. Previous studies in TRF with the 16/8 method made people want to try and follow this diet strategy achieving promising results. Some people were wondering if shortening the feeding  window even further would induce better results in terms of weight loss and cardiometabolic health.

Based on this question, we decided to test two different short time restricted feeding methods (18/6 and 20/4) to see if they could induce even better results in weight and health outcomes. We were also wondering if people were able to stick to these interventions considering the short eating window. What are the main findings?

Response: The main findings of this study were a 3% weight loss in 8 weeks in both groups with a 550-calorie restriction (unintentional) and good adherence to both diets. Also, we found significant reductions in insulin resistance and oxidative stress in both intervention groups.

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Does Alternate Day Fasting Lead To Better Weight Control?

This JAMA study evaluates alternate day fasting as a means to better weight control and metabolic health.  The conclusion:

“Alternate-day fasting did not produce superior adherence, weight loss, weight maintenance, or cardioprotection vs daily calorie restriction.”

Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese AdultsA Randomized Clinical Trial. JAMA Intern Med. 2017;177(7):930-938. doi:10.1001/jamainternmed.2017.0936

Physical Exercise At Various Tempos Useful For Improving Physical Fitness

Study demonstrates that physical exercise at various tempos is useful for improving physical fitness, developing motor skills, and thus probably preventing obesity complications.

Benefits of a regular vs irregular rhythm-based training programme on physical fitness and motor skills in obese girls.

Racil G1, Elmontassar W2,3, Rommene I2, Tourny C4, Chaouachi A2, Coquart JB4.

DASH Diet Linked To Lower Risk of Gout

A British Medical Journal study concluded “the DASH diet may provide an attractive preventive dietary approach for men at risk of gout”.