New Research Finds Intermittent Fasting Diets No Better Than Long-Term Calorie-Restricted Diets

Reviews were systematically searched in PubMed, CINAHL and Google Scholar for relevant trials that took place in August 2023. 30 trials met the eligibility criteria for inclusion in the review. These trials were divided into intermittent fasting, caloric restriction and combined measures of fasting and caloric restriction. The review examined the results of tests related to weight loss, metabolic markers, cancer risk markers and cognitive function.

Calorie restriction trials involved participants eating approximately 20-25% less than their normal intake. Intermittent fasting measures included scheduled periods of fasting followed by eating within specific windows but with total caloric intake as caloric restriction groups. This is to ensure a fair comparison of the two policies.

• Body composition: Intermittent fasting and calorie restriction lead to weight loss and fat loss. However, intermittent fasting has shown improved adherence and durability compared to caloric restriction, which makes it a better option for long-term results.
• Health: Fasting and calorie restriction both resulted in improvements in cardiometabolic markers. This included a better lipid profile, improved glucose metabolism and improved insulin sensitivity. IF showed a reduction in oxidative stress and inflammation.
• Risk of disease: Only a few studies have addressed the specific effects of cancer, using “fasting to mimic a diet” reporting reduced levels of insulin like growth factor 1 (IGF-1 ) – a marker associated with a high risk of cancer.
• Neurocognitive Effects: Data on neurocognitive effects were limited. One study showed that calorie restriction can improve memory and brain function coordination, while intermittent fasting has shown other potential neuroprotective benefits, but research is needed more in this area to reach a conclusion on this.

The review concluded that intermittent fasting and caloric restriction provide significant health benefits, particularly weight reduction and improvement in cardiometabolic symptoms. Intermittent fasting has been shown to have limited caloric restriction in terms of long-term adherence and sustainability, suggesting that it may be a useful strategy for healthy weight management. of the body for a long time.

However, the evidence on cancer and neurocognitive effects is limited, and more research is needed to fully understand the effects of these dietary patterns.

When it comes to preventing aging and the risk of disease, if we want to participate in the diet, the most important point is to stick to it for a long time. There’s no point in starting a diet that hurts you or doesn’t fit into your lifestyle. For this reason, whether you choose to incorporate calorie reduction through calorie counting, portion control, or using intermittent fasting methods, the most important thing is your ability to always stick to it.

More evidence supports this research, with a study published in New England Journal of Medicine found that intermittent fasting was no more effective than intermittent fasting for weight loss and improved metabolic health when calories were measured. This does not mean that one of the methods is superior, but that both can be used to support your goals, especially according to your preferences.

Many proponents of fasting cite autophagy as one of the methods that has many advantages over other forms of calorie restriction. Autophagy is basically the recycling of cellular components to support normal function and homeostasis of cells, leading to improved health. Although many may argue that autophagy is only present during fasting, research has shown that autophagy can be induced by any form of calorie restriction, whether it is for a limited period of time or not.

So the bottom line is: if your goals include weight loss for better health outcomes, choose a diet that allows you to maintain a calorie deficit, which you can adheres firmly. And if you’re in doubt, talk to a nutritionist or nutritionist for guidance on what’s right for you.

Kate is a fitness writer for Men’s Health UK where he contributes regular exercise, training tips and nutrition guidance. He has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health was a nutritionist, fitness writer and trainer with over 5k hours coaching in the gym. Kate is passionate about volunteering for animal protection, and when she’s not lifting weights in her garden, she can be found walking her rescue dog.