Studies show that intermittent fasting early in the day can cost you three pounds more than eating late in the afternoon.
Intermittent fasting is a popular dieting technique that allows you to eat as much as you like within a set time frame each day.
However, there was much debate about its effectiveness and when people should eat and stop.
Researchers at Peking Union Medical College recruited 90 people of normal weight and divided them into early, late, and control groups.
Throughout the five-week study, the early cohort was eaten only from 6 am to 3 pm, while the late group was restricted to a diet from 11 am to 8 pm.
According to the data, the group from 6 am to 3 pm lost 240 calories daily and £ 3.5 in 5 weeks than the group without a diet plan.
However, the 11 am and 8 pm groups showed a reduction in caloric intake of only 159 calories per day compared to the control group, resulting in a loss of only £ 0.45.
How many calories
Those who quit eating at 3 pm found a 0.6 percentage point reduction in body fat compared to 0.22 percentage points in the evening group.
Researchers tracked how much each person was consuming by asking participants to take pictures of everything they ate during the study. Next, an expert determined the number of calories in the diet and another scholar reconfirmed the rating.
Blood samples were taken at the beginning and end of the study to help the team understand how different dietary plans affected measurements such as insulin levels and gut microbiota, and weight and body fat. I measured the rate.
The early group, not the late group, saw “improvement in fasting blood glucose, reduction in total body weight and obesity, improvement in inflammation, and increased gut microbial diversity,” the researchers published in Nature Communications. I am writing in.
Participants were primarily obsessed with diet planning, with 96.8% of the early group continuing to work, but slightly higher in the later group (98.2%).
“Good compliance with the protocol in this study means that time-limited fasting is an easy-to-perform fasting regimen, and similar compliance with each suggests that they are equally viable. “Masu,” the researchers write.
“Similar changes in energy intake occurred in both groups, but only the early group showed weight loss compared to the control group, with both body fat percentage and body weight loss.”
They believe that it may be more effective to stop eating early in the day, as timing disturbs the body’s natural daily rhythm in a more effective way.
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