When it comes to a healthy metabolism, many people swear by intermittent fasting. Meal time is limited to a maximum of ten hours a day. A new study casts doubt on its effectiveness.
Contrary to popular belief, a new study shows that time-restricted eating – intermittent fasting or time-restricted eating (TRE) – does not lead to measurable improvements in metabolic or cardiovascular parameters while maintaining the same calorie intake.
This is what Olga Ramich, head of the Department of Molecular Metabolism and Precision Nutrition at the German Institute for Nutritional Research Potsdam-Rehbrücke (DIfE) and professor at the Charité – Universitätsmedizin Berlin, found out with her team. In the ChronoFast study, they examined whether just an eight-hour eating window could improve insulin sensitivity and other cardiometabolic parameters in a tightly controlled isocaloric environment. Isocaloric means the calorie and nutrient composition remains almost the same.
Intermittent fasting does not lead to better blood values – contrary to previous assumptions
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In contrast to previous studies that suggested positive effects of TRE, the ChronoFast study now shows no clinically relevant changes
- insulin sensitivity,
- the blood sugar level,
- of blood lipids
- or inflammatory markers.
At least after this short two-week intervention in 31 overweight women, a basic building block of intermittent fasting was refuted. “Our results suggest that the health benefits in previous studies arose primarily from unintentional calorie reduction, but not from the shortened eating time itself,” explains Ramich.
Intermittent fasting can – but does not have to – help you lose weight
Can you lose weight better and healthier by reducing calories through intermittent fasting? Yes and no. You can lose weight with intermittent fasting, but you can’t lose weight better or healthier. Numerous studies in recent years have repeatedly confirmed these findings: Intermittent fasting is no better than “banal calorie counting” – a new study has just been published in a renowned journal.
Uwe Knop is a qualified nutritionist, author, and speaker for lectures at professional associations, companies and at medical training courses. He is part of our EXPERTS Circle. The content represents his personal opinion based on his individual expertise.
Lots of other research also suggests that intermittent fasting might actually be harmful – could be, mind you.
Is there a “best diet for everyone”? No. The new Potsdam results also underline the fundamental reduction in calories plays a central role in the health benefits of weight loss programs. “If you want to lose weight or improve your metabolism, you should not only look at the clock, but also at your energy balance pay attention,” summarizes Ramich.
Lose weight successfully with the “RAKETE principle”
In order to successfully lose weight and stay slim, there are a few essential parameters to consider. The path to success is always individual! It is therefore “crucial” that you follow your own path that fits your personality perfectly, because only this absolutely individual path leads to your new desired weight in the long term.
- Rreduce the energy content of your daily food – either by around 500 kcal or simply by a decent amount of high-energy foods you have previously consumed (sweets, sausage, alcohol…)
- ATry out whether you can cope well with the aforementioned reduction strategy, that is, your change in diet must suit your personality in the long term, then you will lose weight continuously. If not, then:
- KAdjust your diet so that it continues to provide moderately less energy, but tastes good to you and really suits you. Do this until you find the perfect weight loss diet plan for you.
- EEnjoy it – with enjoyment, joy and a clear conscience. If you give up a lot, you should enjoy more!
- TExercise is to be understood as a synonym for the type of exercise in everyday life that you really enjoy. Because just “free-style dancing” at home; anyone can do that.
- ERelaxation is absolutely important as a calming counterpoint, because losing weight can stress the body and soul. That’s why you should incorporate time out and oases of relaxation into your everyday life: every now and then you can relax and unwind and ground yourself properly.
Losing weight successfully and staying slim is an individual path
There is only the “I DIET MY WAY” because science has not yet found the one optimal diet for losing weight for everyone – it simply does not exist. There is simply no one weight loss concept that applies to everyone.
Obesity is always a highly complex problem and you have to look for the cocktail of causes without blinders and with honest self-reflection – and this is always individual, because
- our genes,
- our microbiome (formerly “intestinal flora”),
- the way of life
- and our metabolism
differ very greatly.
This is also what the current nutritional recommendations of the doctors’ guideline “Obesity” for losing weight are: The choice of nutritional style should only be made individually by those who want to lose weight based on their eating habits, wishes and preferences. Overweight people should therefore receive individualized nutritional recommendations tailored to their personal situation.
Today there are many scientifically well-researched ways to save energy from eating – so that every person should find a diet that suits them and makes it easier for them to keep their weight under control.
