A new study led by the University of Granada, in collaboration with the Public University of Navarra and CIBER, reveals that early intermittent fasting can effectively reduce abdominal fat and improve glucose regulation, offering a promising strategy for managing obesity and related metabolic conditions.
Published in Nature Medicine, the study examined the effects of different fasting windows on a group of 197 participants, aged 30-60, over a 12-week period. Researchers investigated three fasting strategies: early fasting (9 a.m. to 5 p.m.), late fasting (2 p.m. to 10 p.m.), and self-selected fasting (individual choice of eating window, typically between 12 p.m. and 8 p.m.). The findings highlight that participants who fasted early in the day experienced the most significant reduction in abdominal subcutaneous fat—the layer of fat directly under the skin.
Early Fasting Yields Superior Results
The research showed that participants who adopted the early fasting method not only lost an average of 3-4 kg but also exhibited marked improvements in glucose regulation, including reduced fasting glucose and overnight glucose levels. These results suggest that early fasting may play a key role in optimizing metabolic health, potentially preventing type 2 diabetes and other glucose-related disorders.
Dr. Idoia Labayen, the study’s principal investigator, explained that fasting in the evening provides the body with extended time to digest and process nutrients. This break from eating facilitates improved blood sugar control, which is crucial for reducing the risk of metabolic conditions such as diabetes.
Obesity and Cardiovascular Health Concerns
With 70% of men and 50% of women in Spain affected by obesity, and these conditions closely tied to an increased risk of heart disease, hypertension, and certain cancers, the study addresses an urgent public health issue. Traditional calorie-restricted diets, while effective in the short term, are often difficult to maintain. Intermittent fasting, specifically time-restricted eating, offers a potential solution by reducing eating windows and promoting regular fasting periods, which stabilize the body’s biological rhythms and support weight loss.
Safe and Sustainable Approach
The study participants, who also received a Mediterranean diet and healthy lifestyle education, adhered to their fasting regimens with no serious adverse effects reported. This indicates that intermittent fasting is a safe and sustainable approach for managing body weight and improving cardiovascular health in individuals with obesity. Given the global prevalence of obesity, this research presents an important step forward in the development of effective nutritional strategies.
As intermittent fasting gains popularity, this study underscores the potential benefits of early fasting, offering a practical and scientifically backed method for improving metabolic health and tackling obesity-related diseases.
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