Check out 3 news studies that could change how you do intermittent fasting for fat loss.
Autumn Bates, a certified clinical nutritionist with a Master’s in nutrition and human performance, presents recent research findings on intermittent fasting for weight loss and wellness goals.
In her video, Autumn shares three new studies and their key takeaways to optimize fat burning mechanisms and achieve weight loss goals through intermittent fasting.
3 News Studies Could Change How You Do Intermittent Fasting for Fat Loss
The first two studies focus on early time-restricted feeding (ETRF), a concept where individuals consume their meals earlier in the day rather than later. Autumn explains that the trend in the past was to delay the fasting window until the evening, but new research suggests that the timing of breaking the fast is just as significant as the fasting duration itself. In a study involving 90 participants, one-third followed ETRF, another group practiced mid-time restricted feeding (MTRF), and a control group was included.
The ETRF group showed improved insulin sensitivity, lower fasting blood sugar levels, and greater losses in body fat and overall weight compared to the MTRF group. Additionally, ETRF participants exhibited reduced inflammation and better gut microbial diversity. Another study delved into cortisol levels, a stress hormone linked to belly fat accumulation. The ETRF group displayed improved cortisol balance, with higher levels in the morning and lower levels in the evening, promoting energy and better sleep patterns.
Autumn emphasizes that adjusting the eating window to be as early as feasible within one’s schedule is key, considering factors like social interactions and family commitments. Shifting from a late eating window to an earlier one can have beneficial effects on weight loss and metabolic health.
The third study, conducted in 2023, examined the effects of different weight loss methods among 135 obese individuals over a span of almost two years. The participants followed a standard low-calorie diet, a higher protein diet, or an intermittent fasting regimen known as the 5-2 method. Notably, the high-protein group experienced the most significant reductions in body fat and weight loss, along with improved blood lipid profiles.
Autumn underscores the importance of combining protein-rich meals with intermittent fasting for optimal results. She discourages relying solely on fasting while maintaining a poor diet, emphasizing the significance of consuming meals rich in protein, fat, and fiber to support metabolic health, muscle retention, and overall wellness. By integrating these findings, viewers can better tailor their intermittent fasting approach to achieve their weight loss and wellness objectives. The video is sponsored by Element electrolytes, a product that supports hydration and electrolyte balance during fasting periods.
You can read all three studies here:
If you want, you can watch Bates’ explanation of all three studies and the findings below in the video.
Why are Healthy Habits Useful?
Healthy habits are useful for several reasons. Here are some of the key benefits:
Improved physical health: Healthy habits such as regular exercise, eating a balanced diet, getting enough sleep, and avoiding harmful substances can help improve physical health. This can lead to a lower risk of chronic diseases, improved energy levels, and overall better physical well-being.
Better mental health: Healthy habits can also improve mental health by reducing stress levels, improving mood, and increasing self-esteem. This can lead to better overall mental well-being and a more positive outlook on life.
Increased productivity: By establishing healthy habits such as good time management, prioritizing tasks, and avoiding distractions, individuals can become more productive and efficient in their work and personal lives.
Improved relationships: Healthy habits such as effective communication, active listening, and empathy can help build stronger and more positive relationships with others.
Long-term success: By establishing healthy habits and sticking to them over time, individuals can achieve long-term success in their personal and professional lives. This can lead to a greater sense of satisfaction and fulfillment.
Healthy habits are useful because they can improve both physical and mental health, increase productivity, improve relationships, and lead to long-term success.
Why is Consistency Important for Losing Weight?
Consistency is important for losing weight because it helps create sustainable healthy habits that lead to long-term weight loss success. Here are some reasons why consistency is crucial for weight loss:
Helps create a calorie deficit: Consistently sticking to a healthy diet and exercise plan helps create a calorie deficit, which is necessary for weight loss. By consistently consuming fewer calories than your body burns, you can lose weight over time.
Builds momentum: Consistent healthy habits build momentum and can help you stay motivated to continue with your weight loss efforts. This can help prevent setbacks or relapses and keep you on track towards your weight loss goals.
Develops discipline: Consistency requires discipline, and developing discipline can help you resist temptations and stay on track with your weight loss efforts. This can help you overcome challenges and maintain healthy habits over the long term.
Provides measurable results: Consistency allows you to track your progress and see measurable results. This can be a source of motivation and help you stay focused on your weight loss goals.
Helps establish new habits: Consistent healthy habits can eventually become ingrained as part of your lifestyle, making weight loss easier to maintain over the long term.
In summary, consistency is important for losing weight because it helps create a calorie deficit, builds momentum, develops discipline, provides measurable results, and helps establish new habits. By consistently sticking to a healthy diet and exercise plan, you can achieve long-term weight loss success.