Health

Restricting calories leads to weight loss, not necessarily the window of time you eat them in

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My results are yes a new weight loss studyit is not a magical meal after all“.

The researchers intend to test or increase restrictions on what during the day are you allowed to eat (or not) to a diet high in calories (or kilojoule) that leads to greater weight loss compared to following a low-calorie diet. They weighed 139 adults with an average weight of 88 kg and 32 years.

Participants were assigned to follow either a low-calorie diet that reduced daily calories by 25%, or a similar low-calorie diet with more time when allowed to eat in the hour window eight between. 8 am and 4 pm daily.

This method is called “time-limited food” or “16-hour fast.” Both groups received support from health trainers to follow their 12-month diet.

The results showed that after one year, people in both groups lost 7-10% of their original body weight. While the low-calorie group lost an average of 6.3 kilograms, the low-calorie diet with a short meal time lost 8 kilograms. Although there is a difference of 1.8 kilograms between the groups, there is no difference.

Participants in both groups also received better blood sugar and blood fat levels and improved insulin sensitivitybut also no significant differences between groups.

There are four reasons this weight loss test is so important.

1. It was not established in the United States

Mostly temporary fasting conducted in the United States. This experiment was conducted in China and people were employed in Guangzhou, so it provides important information using cultural, structured. calorie restriction over 12 months.

2. Shows low time limits on eating do not make much difference

In their daily lives, participants in Guangzhou have their usual window for daily dining for about 10.5 hours. Studies in some communities, especially the United States, show that almost 90% of adults have a 12-hour dining room window, with only 10% of adults fasting at night. more than 12 hours.

Over 50% of people in countries like the US, fast at night for no more than nine hours, meaning they eat more than 15 hours a day. So in the present study, the meal time is only a short time – at almost two hours less per day than usual for people in China. This is not going to be a big difference from the regular.

Researchers also report that, in China, the average meal is eaten in the middle of the day, so it does not affect the time limit. In countries where dinner is larger or people are eating all evening, then limiting the time can be an effective way to reduce your diet.

IN 2020 study study 19 who uses a limited amount of fasting time to find it an effective treatment for obese adults, it results in weight loss and body fat, along with reduced systolic blood pressure and blood glucose.

3. Show support is necessary

Both groups in this experiment were given significant support to follow a specific kilojoule diet. They are given with shaking instead of one meal per day for the first six months, to facilitate following the kilojoule restrictions and help to improve the digestive system.

They also received dietary recommendations from health professionals during a 12-month trial. They received food brochures that included suggestions on the size of the area and the menus of the product. They are encouraged to measure food to improve their accuracy in reporting kilojoule diets and are required to keep a daily record with photos of their meals and time, using the search app.

They also received a follow-up call or message app twice a week and met with their health coach every two weeks for the first six months. In the second six months, they continued to fill out their diet data for three days each week and received weekly phone calls and app messages and met with the health coach every month. They also attended a monthly health seminar.

This is a lot of support and it is very important. Receiving long-term support to achieve behavioral changes is usually achieved weight loss of 3-5% of body weightwhich reduces the risk of weight-related health problems, along with a 50% lower risk of developing type 2 diabetes over eight years.

4. Even with good grip, individual weight loss is different

Individual weight loss responses vary widely, although retention is high in this experiment.

Approximately 84% of participants followed the daily calorie guidelines and limited meal time. Weight loss at 12 months varied from 7.8 kg to 4.7 kg in the low-calorie group alone, and 9.6 to 6.4 kg in the low-calorie group with a limited diet.

As we have seen many times before, this study confirms that there is no better diet for weight loss. It also shows a small reduction in the window when you eat it probably will not make a difference weight loss.


A year-long study shows food shortages are beneficial


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