Is losing weight much easier now? Researchers at the University of Alabama suspect: If you move your meal window forward, your metabolism is switching to fat loss. And all without going hungry! This is due to the hormones that are responsible for appetite and hunger.
Intermittent fasting is trendy. For example, you eat in an eight hour window and then fast for another 16 hours. So far, so well known. What is new, however, is the assumption that moving this meal window to between 8 a.m. and 2 p.m. can help you lose weight. The reason for this should not be a reduced calorie intake, but a change in the biorhythm and hormones.
Lose weight according to a plan and without a diet – it works!
Lose weight without a diet? Intermittent fasting is an effective way to lose weight by skipping individual meals.
This is the role played by the biorhythm
The trick with this method: you eat in accordance with your body’s daily rhythm. All organs, every cell and the entire metabolism follow this internal clock, which determines when we are awake, when we are tired, or when we are particularly productive. According to the study, those who follow this rhythm support their metabolism and program it sustainably to burn fat.
The exact mechanisms that lead to this change in energy metabolism have not yet been conclusively clarified and must therefore be examined more closely, the researchers explain in the American journal “Obesity”.
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And the hormones?
One clear finding from the University of Alabama randomized study is the low levels of the appetite-stimulating hormone ghrelin in the subjects’ blood after they had fasted for 18 hours. An astonishing result, because one would think that after such a long fasting period hunger would break in with power. However, exactly the opposite was the case. There is no need to go hungry if you want to try this type of intermittent fasting to lose weight personally.
I lost two kilos in two days – and held it off
Detoxify body and soul, feel carefree and light – that all sounds great and thanks to fasting it should be possible for everyone. But does that also work? I took heart and didn’t eat anything for over 40 hours. I was more than happy with the results.
Comparative study with different time windows
For the study, the researchers compared two groups of test subjects between the ages of 25 and 45 years. Requirements for participation were overweight, but also in good health. For four days, the two groups ate the same meals in identical amounts. But while one group had breakfast at 8 a.m. and had the last meal of the day at 2 p.m., the control group did not get their last meal until 8 p.m.
After four days, the subjects went through various tests to measure their consumption of calories, proteins, fats and carbohydrates. The amount of the hunger hormone ghrelin could also be determined using blood and urine samples.
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Results: If you want to lose weight, you have to fast
At the end of the study, there were clear differences. The subjects who had fasted from 2 p.m. had burned significantly more fat than the control group. In addition, the ghrelin level was significantly lower, so that there was neither hunger nor increased appetite in the evening. Only the amount of calories burned was the same in both groups.
So good news for everyone who wants to lose weight without going hungry! Postpone your meals to the first half of the day and give your stomach and intestines a long break from the afternoon onwards. Those who persevere for a few days will be rewarded: less hunger, less appetite, more fat burning and a healthier energy metabolism.
With therapeutic fasting for a healthy and slim body?
Traditionally, people fast after the carnival – those who are religious do this to prepare for Easter. Occasional fasting is also good for the body and mind. We have the most important facts about therapeutic fasting for you.
More research is needed
The study’s lead author, Courtney M. Peterson, Assistant Professor of Nutrition at the University of Alabama at Birmingham, emphasizes that the study’s results are preliminary and that many mechanisms are not yet fully understood. The strategy of reducing hunger and appetite through the right meal window could already help to eat less overall, she suspects in the journal “Obesity”.
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