A new study conducted by researchers at the University of Granada has revealed that intermittent fasting is a highly effective approach for both weight loss and improving cardiovascular health in people with obesity. Published in Nature Medicine, the research highlights the benefits of reducing eating windows and extending fasting periods, particularly in combatting the rising obesity epidemic.
A Promising Strategy for Obesity and Heart Health
Obesity rates in Spain, where the study was conducted, are alarmingly high, with approximately 70% of men and 50% of women affected. This widespread issue is linked to various metabolic disorders, including type 2 diabetes, and significantly raises the risk of cardiovascular disease, hypertension, and certain cancers. As the burden of obesity continues to grow, both in Spain and globally, finding effective treatments is crucial.
Intermittent fasting, a dietary approach that alternates between eating and fasting periods, has gained attention as a viable alternative to traditional calorie restriction. Unlike conventional diets that are often hard to maintain, intermittent fasting has emerged as a simpler, sustainable option for weight management. One specific form, time-restricted eating, has become increasingly popular. This method shortens the daily eating window and extends fasting hours, often limiting intake to 6-8 hours per day and fasting for 16-18 hours.
Study Design and Findings
In this comprehensive study, researchers investigated the effects of three different intermittent fasting strategies on weight and health outcomes. A total of 197 participants, aged 30-60, took part in a 12-week randomized, controlled trial across two locations in Spain: Granada and Pamplona. Participants were divided into four groups: a control group following standard nutrition education on the Mediterranean diet, and three fasting groups—early fasting (9:00–17:00), late fasting (14:00–22:00), and self-selected fasting (with participants choosing their own eating window between 12:00 and 20:00).
The results showed that all fasting groups experienced significant weight loss—around 3-4 kg—compared to the control group, which maintained a traditional 12+ hour eating window. However, when it came to subcutaneous abdominal fat, the early fasting group showed the most notable reductions. Visceral fat, the deeper abdominal fat linked to higher health risks, was not significantly impacted by the fasting intervention alone.
Impact on Metabolic Health
One of the key findings from the study was the impact of early fasting on glucose regulation. Using continuous glucose monitors, the researchers observed that the early fasting group experienced significant improvements in both fasting glucose levels and overnight glucose metabolism. These results suggest that fasting in the early part of the day may help optimize blood sugar control, potentially lowering the risk of diabetes and improving overall metabolic health.
Dr. Idoia Labayen, the principal investigator of the study, explained that fasting during the evening and night gives the body more time to process and regulate glucose. “By not eating at night, the body has the chance to digest food and process nutrients more effectively, leading to better regulation of blood glucose and a reduced risk of metabolic disorders,” she said.
Safety and Adherence
Importantly, the study found that all fasting groups had high adherence rates, with no serious adverse events recorded. This indicates that intermittent fasting is a safe strategy for individuals looking to lose weight and improve cardiovascular health.
Dr. Labayen and her colleagues emphasized that the findings provide valuable insight into how dietary interventions can be tailored to improve health outcomes in overweight and obese populations. Given the rising incidence of obesity and related diseases, intermittent fasting offers a promising addition to the range of dietary strategies for managing weight and promoting heart health.
Conclusions
While intermittent fasting is not a one-size-fits-all solution, the study’s results suggest it could be an effective and sustainable method for weight loss and cardiovascular health improvement, particularly in individuals struggling with obesity. The researchers advocate for further studies to refine fasting protocols and understand the full scope of its benefits in preventing metabolic diseases. This dietary approach could play a key role in addressing the global obesity crisis and its associated health risks.
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