Intermittent fasting is one of the safest and most effective ways to lose weight. There are many different varieties, including the 5:2 and 16:8 diets adherence
TENAFLY, NEW JERSEY, USA, November 16, 2021 /EINPresswire.com/ — Intermittent fasting is one of the safest and most effective ways to lose weight. There are many different varieties, including the 5:2 and 16:8 diets, but according to a recent analysis conducted by the University of Illinois at Chicago, there is one approach that trumps the others in terms of efficacy and adherence.
Unlike the vegan diet or keto diet, intermittent fasting is a special kind of diet as it doesn’t restrict what you can eat; it only specifies when you can take your meals. The two most popular versions are the 5:2 diet – with five regular eating days and two fasting days – and the 16:8 diet – where you fast every day for 16 hours and eat for eight – but there are probably hundreds of versions of these two, all being a variation on the theme.
In a recent analysis called “Cardiometabolic Benefits of Intermittent Fasting” (via ScienceDaily), published in the Annual Review of Nutrition in October 2021, researchers concluded that “all forms of fasting reviewed produced mild to moderate weight loss, 1%-8% from baseline weight.”
The paper also notes that "results [from intermittent fasting diets] are similar to that of more traditional, calorie-restrictive diets", which might sound strange at first, but at the end of the day, the old saying "calorie is king" still stands. Any diet that restricts calorie intake will eventually result in weight loss, one way or another.
That said, intermittent fasting has more than one health benefit (if weight loss can be considered a health benefit). As the paper states, "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."
Both alternate-day fasting – feast day alternated with a fast day where 500 calories are consumed in one meal – and the 5:2 diet resulted in similar results, which surprised the researchers as 5:2 dieters fast much less frequently than alternate-day fasting
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