Overview
Elevating mood and reaping health rewards, Intermittent Fasting has received a nod of approval in a recent study by British researchers. Unveiled at the European Nutrition Conference, the study, led by King’s College London experts, delved into the effects on a sizable cohort of 37,545 participants.
What is Intermittent Fasting?
Intermittent Fasting is a dietary approach that shifts the focus from what to eat to when. Instead of dictating specific foods, it prescribes specific eating windows. This means you only consume food during designated periods.
Insights from the Study
Fascinating findings from a UK-based study reveal that adopting a two-meals-a-day routine within a 10-hour timeframe, followed by a 14-hour fasting period, can lead to noticeable health improvements. This approach boosts energy levels and contributes to an uplifted mood.
To break it down, the 10-hour window limits eating to that duration, followed by a 14-hour fasting phase. For instance, if you’ve had breakfast at 9 AM, your next meal would be at 7 PM, with the rest of the time dedicated to Fasting.
The mental health benefits of this regimen are significant, as the study underscores positive outcomes such as improved mood, heightened energy levels, and increased appetite.
Researchers from Kingston College, London, presented their trial results at the European Nutrition Conference, emphasising that strict adherence to intermittent Fasting yielded more significant benefits than those with a more flexible eating schedule.
Notably, the study dispels the notion that dietary restrictions are essential for positive results. It’s the adherence to a specific time window that makes the difference. Notably, individuals deviating from a structured eating time frame did not experience the same positive health effects as those who followed a disciplined schedule.
This comprehensive study involved 37,545 participants, with a majority (78%) of women. Monitored over a three-week core intervention period using the health app Zoe, participants initially followed a regular diet for the first week. Then, they transitioned to intermittent Fasting for the subsequent two weeks. The average age of participants is 60 years, with a BMI of 25.6.
Some Forms of Intermittent Fasting
Intermittent Fasting comes in various forms, each with its unique approach. Here are a few popular methods:
Alternate-Day Fasting
- Description: On this regimen, individuals consume a regular diet one day and then undergo a complete fast or limit intake to a small meal containing fewer than 500 calories the following day.
- Example: Eat normally on Monday, then fast or have a small meal on Tuesday, and repeat.
5:2 Fasting
- Description: This method involves maintaining a regular diet five days a week and reducing calorie intake significantly (often around 500-600 calories) on two days.
- Example: Follow a standard diet from Monday to Friday, then consume a restricted calorie intake on Saturday and Sunday.
Daily Time-Restricted Fasting
- Description: This approach restricts the daily eating window to a specific timeframe, typically eight hours, with fasting during the remaining 16 hours.
- Example: Consume meals only between 12 PM and 8 PM, fasting from 8 PM to 12 PM the next day.
These intermittent fasting methods offer flexibility, allowing individuals to choose the best approach to their preferences and lifestyles. Each technique aims to achieve the benefits associated with intermittent Fasting, such as improved metabolism, weight management, and potential health enhancements.