A recent study conducted by a team of researchers from the University of Granada (UGR), Public University of Navarra (UPNA), and CIBER has revealed that early fasting offers significant benefits for weight loss and improving glucose regulation. The findings, published in Nature Medicine, indicate that fasting between 5 p.m. and 9 a.m. can help reduce abdominal fat and optimize blood sugar levels, providing a promising approach to managing obesity and metabolic disorders.
The research, part of a larger investigation into intermittent fasting, involved 197 participants across Spain. The study examined three fasting strategies: early fasting (eating from 9 a.m. to 5 p.m.), late fasting (from 2 p.m. to 10 p.m.), and self-selected fasting, where participants chose their eating window. A comparison group followed a standard nutrition program based on the Mediterranean diet.
Results demonstrated that early fasting participants achieved the most significant reductions in subcutaneous abdominal fat, a major contributor to obesity-related health risks. The early fasting group also showed better regulation of overnight glucose levels, which is vital for preventing diabetes and improving metabolic health. While the study found no additional benefits for late or self-selected fasting, all fasting groups experienced greater weight loss—averaging 3 to 4 kg—compared to the control group.
The implications of these findings are far-reaching, especially considering the growing obesity crisis in Spain, where nearly 70% of men and 50% of women are affected. This condition is linked to an increased risk of type 2 diabetes, cardiovascular diseases, and certain cancers. With intermittent fasting gaining attention as a sustainable weight management strategy, the study suggests that early fasting, in particular, may be a valuable tool for improving metabolic health and preventing chronic diseases.
Dr. Idoia Labayen, a leading researcher on the project, emphasized that fasting helps regulate blood glucose by allowing more time for digestion and nutrient processing. This approach not only reduces the risk of developing metabolic disorders but also aligns with the body’s natural biological rhythms. The study participants adhered well to the fasting regimen, with no serious adverse effects reported, underscoring the safety of intermittent fasting as an effective strategy for managing obesity and related health conditions.
The study’s success could pave the way for more accessible, evidence-based nutritional strategies, offering hope for improving health outcomes in individuals struggling with obesity.
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