One of the most common motivations for experimenting with intermittent fasting is weight loss, especially at the beginning of the year when many individuals place a higher priority on their health.
A recent study, however, suggests that some people might be able to reduce weight without restricting their dietary intake to particular times of the day.
Researchers claim that calorie restriction is more beneficial for weight loss than intermittent fasting. Researchers found that people who ate more large or medium-sized meals throughout the day were more likely to gain weight in a six-year study.
On the other side, smaller meal portions raised the possibility of weight reduction during this period. However, there was no difference in the weight of the population between eating at the beginning and end of the day.
This demonstrates that meal size, frequency, and daily caloric intake have a bigger impact on weight change than meal timing, according to experts.
Meal size and timing have an impact on weight
The study, which was published on January 18 in the Journal of the American Heart Association Reliable Source, had about 550 people from three healthcare facilities.
They were able to determine the height and weight of each person using computerized health data. This information was used to calculate the patients' body mass index (BMI), a screening tool for overweight and obesity. Using a smartphone app, participants collected data over a six-month period.
The results showed that large meals (estimated at more than 1,000 calories) and medium meals (estimated at 500–1,000 calories) were associated with increasing weight over a six-year follow-up.
On the other hand, small meals (500 calories or less) have been associated with weight loss. The timing of meals and weight change did not, however, correlate during the follow-up phase. This encompassed the time from breakfast to supper in the evening.
As a kind of intermittent fasting, time-restricted eating involves limiting mealtimes to a certain time period of the day, such as from 8 a.m. to 4 p.m.
Other types of fasting include not eating one day every week or missing lunch every day. These extra fasting practices were not examined by the researchers.
A huge lunch could result in consuming too many calories.
Avoid taking this too far, suggested Molly Rapozo, a senior nutrition and health educator and registered dietitian nutritionist at the Pacific Neuroscience Institute in Santa Monica, California. People must still make sure they are taking the advised levels of nutrients including protein, fiber, healthy fats, vitamins, and minerals, she continued.
She said, "I find that patients who eat two or fewer times a day have a very hard time meeting their nutritional requirements. So I really push them to eat three times a day. But it doesn't have to be a full dinner, she added. You can consume a balanced snack.
Since this was an observational study, cause and effect could not be proved, however meal frequency and total calorie consumption, as determined by meal size, were related to weight change. Another issue with the study, in Dietz's opinion, is that participants had to guess how much food they had for lunch.
I would likewise struggle with that, although [fat research] is my area of expertise, he said.
Don't follow strict diets
In order to reach one's weight loss goals, Allison Chase, Ph.D., a clinical psychologist and eating disorder specialist with the Eating Recovery Centre, warns against going too far. Extreme [eating] behaviours "may result in disordered eating practices, particularly for those with predisposing biological or behavioural variables, such as genetics, elevated anxiety, or depression," she cautioned.
In order to achieve their health goals while taking into account their individual circumstances, including their physical and emotional health, she recommends people to seek professional support.
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