In recent years, intermittent fasting has gained widespread popularity as a weight-loss strategy.
This approach involves limiting eating to specific hours of the day, which often results in reduced calorie intake.
Common fasting methods include the 16/8 protocol—where individuals eat within an 8-hour window and fast for the remaining 16 hours—and the 5:2 plan, where normal eating occurs for five days a week, followed by two days of significantly restricted calorie consumption.
According to elEconomista, a study conducted by Nutrimedia, part of the Pompeu Fabra University and the Iberoamerican Cochrane Center, found moderate evidence that overweight individuals who practice intermittent fasting lose slightly more weight—over one kilogram on average—than those on a traditional low-calorie diet.
How Timing Influences Weight Loss
David Rigau, lead researcher of the study, explained that limiting the eating window appears to enhance the weight-loss effect of calorie reduction.
"For instance, when all meals are consumed early in the day, between 7 a.m. and 3 p.m., the weight-loss effect is even slightly greater than other forms of intermittent fasting," Rigau noted.
The research reviewed multiple clinical trials, tracking participants for periods ranging from four weeks to 12 months. However, questions remain about the long-term effectiveness and potential side effects of intermittent fasting.
Potential Health Benefits and Unanswered Questions
In addition to weight loss, intermittent fasting has been linked to various potential health benefits, including improved cardiovascular and metabolic health.
Preliminary findings suggest that fasting may help regulate blood sugar and cholesterol levels, reduce inflammation, and even promote longevity.
However, these benefits have not been extensively studied, and further research is needed to confirm them.
As interest in intermittent fasting continues to grow, experts caution that while it shows promise, individuals should seek medical advice before making significant changes to their dietary routines.
