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.

MedicalResearch.com Interview with:
Sofia Cienfuegos
PhD Candidate, Human Nutrition.
Department of Kinesiology and Nutrition
University of Illinois at Chicago

MedicalResearch.com:  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.

MedicalResearch.com: 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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Weight Control: Better to Eat a Big Breakfast than Big Dinner

The importance of the time of day and our internal clock for food intake and energy metabolism is a very exciting research field. Future studies should investigate why we spend so much more energy after breakfast than after dinner

WeightControl.com Interview with:
M. Sc. Juliane Richter
University of Lübeck
Center of Brain, Behavior and Metabolism
Section of Psychoneurobiology

WeightControl.com:  What is the background for this study?  What are the main findings?

Response: The background for this study is that there is still the misbelief that it does not matter when we eat and that the only thing that counts is the energy balance of the whole day. However, since our body has an internal clock and many processes in the body, for example glucose metabolism, are subject to diurnal variations, we investigated whether diet-induced thermogenesis also varies during the course of the day.

Diet-induced thermogenesis is the energy our body spends for the digestion, absorption and transport of nutrients. We found that diet-induced thermogenesis after breakfast is more than twice as high as after dinner. We also investigated whether this difference in time of day depends on the amount of calories consumed. In both cases, high- and low-calorie meals, the body spends more energy after breakfast than after dinner.

breakfast-timing of meals for weight control
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Red Raspberries May Help Control Blood Sugar in Prediabetes

WeightControl.com Interview with:
Britt BurtonFreeman, Ph.D
Director of the Center for Nutrition Research at IFSH
Associate Professor, Food Science and Nutrition
Illinois Institute of Technology

"Raspberries" by theslowlane is licensed under CC BY 2.0. To view a copy of this license, visit: https://creativecommons.org/licenses/by/2.0
“Raspberries” by theslowlane

WeightControl.com: What is the background for this study? What are the main findings?

Response: Red raspberries contain appreciable amounts of dietary fiber and a variety of other nutrients, such as vitamin C, vitamin K, magnesium and potassium. They also contain phytochemicals, such as polyphenols with documented biological activity suggesting metabolic benefits. However, there is limited data assessing the potential effects of red raspberries in humans, particularly in those people who might benefit the most, ie., people at risk for diabetes mellitus.

We investigated the health benefits of consuming 1-2 cups of red raspberries in a group of people who were overweight/obesity and had prediabetes and insulin resistance.

The results showed that when a breakfast meal was consumed with raspberries, less insulin was needed to manage blood sugar compared with a meal with no raspberries. Moreover, when two cups of red raspberries were included in the breakfast meal, blood sugar concentrations were significantly lower compared to consuming breakfast without raspberries.

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Same Health Benefits with Fast or Slow Weight Loss

WeightControl.com Interview with:

Jennifer L. Kuk, PhD
Associate Professor
York University
School of Kinesiology and Health Science
Sherman Health Science Research Centre, Rm 2002
Toronto, Ontario 

WeightControl.com:  What is the background for this study?  What are the main findings?

Response: Traditionally, weight loss is prescribed at the rate of 1 to 2 pounds per week.  However, this is largely based on the observation that weight losses faster than 2 pounds per week put patients at an increased risk for gallstones.  It is unclear whether this is the optimal rate of weight loss for CVD or diabetes outcomes. Furthermore, fast weight loss has historically thought to be associated with poorer long term weight loss.  However, this was largely based on research using liquid diets.  Recent evidence suggests that faster weight loss may be similar to slower weight loss when more sensible lifestyle interventions are used.  Thus, if there are additional benefits of faster weight loss for CVD or diabetes outcomes, then there may a rationale for prescribing faster weight loss as the overall rate of gallstones is fairly low.

We observed that those who lose weight faster than 2lb/wk tend to lose more weight overall, but for the same overall weight loss, there is no difference in terms of health benefits with fast or slow weight loss.

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