Two popular intermittent fasting (IF) patterns have become the subject of the first human clinical trials comparing its impact on weight loss and overall health.
- Researchers chose 18/6 and 20/4 IF patterns for the study.
- In 10 weeks, all participants lost 3% of body weight and reduced calorie intake by approximately 550 calories.
- There was a reduction in oxidative stress levels and insulin resistance.
- Adhering to the 18/6 IF pattern was just as effective as eating in a 4-hour eating window.
One more research proves the effectiveness of intermittent fasting for weight loss and reducing insulin resistance. Throughout 10 weeks, two groups of people were asked to daily follow one of the time-restricted feeding plans:
- Group 1 – 18/6 (eating from 1 p.m. till 7 p.m.)
- Group 2 – 20/4 (eating from 1 p.m. till 5 p.m.)
Both groups were permitted to eat whatever they want during the eating window. In the fasting hours, they were only drinking water or calorie-free drinks, like black coffee or unsweetened tea.
The results are remarkable:
- Participants in both groups lost around 3% of their body weight.
- They consumed on average 550 calories a day less by simply starting practicing intermittent fasting.
- Researchers noticed a reduction in oxidative stress, which contributes to the aging process. There was also a reduction in insulin resistance, which causes diabetes, among all participants.
This means that 18/6 may be the optimal pattern and there is no additional benefit in sustaining a longer fast. Authors say the findings confirm that intermittent fasting is a convenient strategy for weight loss for people who don’t wanna exhaust themselves with constantly counting calories.