Two U.S. nutrition experts who were not involved in the study agreed with the results.
“When it comes to weight loss, a modest reduction in calories counts no matter how you accomplish it,” said Lona Sandon, professor of clinical nutrition at the University of Texas Southwestern Medical Center at Dallas. “In other words, reduce the portion size by about 25% and limit overeating.
Researchers found that people on a fasting plan tended to be less active than they were before they started the diet, which could be a factor preventing them from losing weight.
“People seemed to be reducing their activity levels somewhat, which I am sure they should be aware of when dieting,” said Betts. When using intermittent fasting, try to consciously incorporate physical activity opportunities into your lifestyle. “
In fact, some of the weight loss in the fasting groups came from losing muscle mass as opposed to burning fat, according to study results.
Given these results, maintaining your physical activity and burning calories appears to be an important aspect of any weight control plan, said Connie Diekman, a registered nutritionist in St. Louis and former president of the Academy of Nutrition and Dietetics.
“Exercise has to remain part of your daily routine, even when you are fasting, and that is difficult for some people,” said Diekman.
People who are hypoglycemic (severely low blood sugar), pregnant, or have chronic illnesses should speak to their doctor and nutritionist before starting an intermittent fasting plan, Diekman said.
“Intermittent fasting isn’t the easiest routine,” she said. “As a population we are used to eating when we feel the need. Sometimes that need isn’t hunger, but we still have the urge.
“Moving to meal-to-snack spacing requires discipline, monitoring of eating, adapting eating to family, work and social environment, and evaluating to ensure nutritional needs are met,” concluded Diekman.
More information
The U.S. Centers for Disease Control and Prevention is more about healthy weight loss.
SOURCES: James Betts, PhD, Professor of Metabolic Physiology, University of Bath Center for Nutrition, Exercise and Metabolism, United Kingdom; Lona Sandon, PhD, RDN, Professor of Clinical Nutrition, University of Texas Southwestern Medical Center, Dallas; Connie Diekman, MEd, RD, Registered Nutritionist, St. Louis, and former President of the Academy of Nutrition and Dietetics; Science Translational Medicine, June 16, 2021
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