A team of scientists led by the University of Granada (UGR), the Public University of Navarra (UPNA), and CIBER has demonstrated that intermittent fasting (reducing the number of eating hours and extending fasting hours each day) is an effective method for weight loss and improving cardiovascular health in individuals with obesity.
Study Findings
Published in the prestigious journal Nature Medicine, the study revealed that having the last meal before 5:00 PM and skipping dinner is an effective strategy for reducing abdominal subcutaneous fat. This practice emerges as a viable solution after periods of excess, such as holiday celebrations.
In Spain, overweight and obesity affect 70% of men and 50% of women, increasing the risk of metabolic diseases such as type 2 diabetes, cardiovascular issues, hypertension, and certain types of cancer. Finding effective strategies to combat this epidemic is a priority in public health.
Benefits of Intermittent Fasting
Caloric restriction diets are difficult to maintain long-term, leading many individuals to abandon their weight loss efforts. In this context, intermittent fasting has become an attractive alternative. It involves alternating eating periods with fasting periods, ranging from hours to days. A popular approach in Spain is reducing the eating window from 12-14 hours to just 6-8 hours, promoting a 16-18 hour fast. This method helps stabilize biological rhythms, avoiding the negative effects of irregular or nighttime eating.
Study Methodology
The research team analyzed the effects of fasting on 197 participants (50% women) aged 30 to 60 in a trial conducted in Granada and Pamplona. Three fasting strategies were tested:
+ Early fasting: Eating between 9:00 AM and 5:00 PM.
+ Late fasting: Eating between 2:00 PM and 10:00 PM.
+ Self-selected fasting: Participants chose their eating window, averaging from 12:00 PM to 8:00 PM.
All participants also received nutritional education on the Mediterranean diet and healthy habits.
Key Results
The results showed that fasting groups achieved greater weight loss (an average of 3-4 kg) compared to the group maintaining a 12-hour or longer eating window. Early fasting was particularly effective in reducing abdominal subcutaneous fat and regulating blood glucose, lowering the risk of diabetes and improving metabolic health. Additionally, intermittent fasting proved to be a safe and effective strategy for weight control and cardiovascular health.
Conclusion
The study demonstrates that intermittent fasting is a safe and effective strategy for weight loss and cardiovascular health improvement. Researchers highlight that participants who followed this method showed high adherence and reported no significant adverse effects. This information could be key to developing new nutritional strategies in the fight against obesity and its associated complications.
