How Intermittent Fasting Can Help You Lose Weight by Curbing Your Appetite !

How Intermittent Fasting Can Help You Lose Weight by Curbing Your Appetite !

How Intermittent Fasting Can Help You Lose Weight by Curbing Your Appetite !

Fasting for Weight Control

Intermittent fasting, a method where you adjust your meal timing to include periods of fasting, might sound challenging, but recent research suggests it could offer advantages in controlling appetite and aiding weight loss. A study published in the journal Obesity uncovered that adjusting your eating schedule, such as consuming meals earlier in the day and fasting later, could lead to better appetite control and subsequent weight loss.

The study involved observing 11 men and women over four days, comparing two different meal timing approaches. The control group followed a 12-hour eating window, having three meals from 8 a.m. to 8 p.m. The experimental group followed a six-hour eating window, consuming three meals from 8 a.m. to 2 p.m., resulting in an 18-hour fasting period each day. Importantly, both groups consumed the same amount of food.

Following the four-day period, the researchers evaluated participants' metabolism, measuring calorie and nutrient burn rates (carbohydrates, fat, protein). They also monitored appetite levels every three hours and examined hunger-related hormones in the morning and evening.

While the 18-hour eating window did not have a significant impact on calorie burn, it did lead to reduced levels of the hunger hormone ghrelin, a decrease in appetite, and an increase in fat-burning.

So, What's the Takeaway?

"This study is fascinating, although it involved a small group—only 11 individuals. Avoiding meals after 2 p.m. might be impractical for most people. However, moving dinner a bit earlier could be a more feasible option," explains Lisa Valente, M.S., RD, digital nutrition editor at EatingWell.

Maggie Michalczyk, M.S., RD, concurs: "This study is incredibly interesting. While intermittent fasting might not suit everyone, aligning meals with your circadian rhythms, or internal body clock, can greatly impact hunger and satisfaction."

This research also sparks a thought about why many diets often fail. Michalczyk notes, "Diets sometimes push you to eat contrary to your body's preferences or restrict certain foods. Though restrictive diets can lead to initial weight loss, subsequent weight gain is common. Considering timing underscores the idea that working with your body's natural rhythms can bring about changes, such as appetite control, as opposed to deprivation."

Consistently, diets that leave you feeling deprived have shown to be ineffective in the long term.

So, What Steps Can You Take?

Since having dinner at 2 p.m. is quite challenging and not practical for most, a simple approach is to eat dinner a bit earlier than usual. This grants your body more time to burn calories and enter a fasting state. You can also enhance the nutritional value of your meals to naturally satiate your hunger and suppress your appetite.

Focusing on food quality is an excellent method to curb hunger. Nutrient-rich foods like fiber, protein, and healthy fats are highly satisfying. For instance, consider whole-grain toast with nut butter, an apple paired with cheese, or Greek yogurt with granola, suggests Valente.

Alternatively, you might experiment with fasting by trying 14 to 16-hour fasting windows, instead of the full 18 hours. If you're interested in fasting, Michalczyk advises seeking guidance from a dietitian. "It's not suitable for everyone and depends on your health status. Moreover, successful execution requires planning," she emphasizes. If you're looking to align with your body's natural rhythms to feel more satisfied throughout the day, explore a fasting period that fits your lifestyle.

And don't forget, incorporating more healthy foods into your diet can help fill you up, aid weight loss, and promote a healthy weight. Opt for options like fruits, vegetables, whole grains, and legumes for their fiber content, lean protein, and beneficial fats (like nuts, seeds, olive oil, and avocado).

Content source courtesy : https://www.eatingwell.com/article/292208/intermittent-fasting-might-help-you-lose-weight-by-decreasing-appetite/