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Intermittent Fasting Burns More Belly Fat Than Calorie Counting

by Daisy

Recent research suggests that intermittent fasting (IF) may be more effective than traditional calorie-counting diets for reducing certain types of fat, particularly belly fat. A study published in Nature Medicine has shed light on how different intermittent fasting schedules impact fat loss, including the specific benefits for subcutaneous fat around the belly area.

Study Overview: Intermittent Fasting vs. Calorie Counting

The study, conducted in Spain, involved 197 individuals with obesity. Over a 12-week period, participants were assigned to one of three intermittent fasting schedules:

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  • Fasting from 5 PM to 9 AM
  • Fasting from 2 PM to 10 PM
  • Fasting during a preferred time window (most chose between 8 AM and 12 PM)

There was also a control group that received only nutritional education. The findings revealed that while all groups, including the control group, had some success in losing weight, the fasting groups achieved a greater weight loss—averaging between 6.6 to 8.8 pounds—compared to the control group. The group fasting from 5 PM to 9 AM experienced the most significant reduction in subcutaneous fat, the fat stored just under the skin, particularly around the belly area.

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Why Did Intermittent Fasting Lead to Greater Weight Loss?

While the study didn’t definitively explain why intermittent fasting led to more weight loss compared to calorie-controlled diets, the researchers speculated that the reduced eating window may have led participants to naturally consume fewer calories. In Spain, most people eat breakfast between 7 AM and 8 AM and dinner between 9 PM and 10 PM, resulting in a typical eating window of 12 to 14 hours. Intermittent fasting shortens this window, making it easier to eat less and potentially contributing to the weight loss observed in the fasting groups.

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Why Was Belly Fat Affected More by Intermittent Fasting?

One of the key findings of this study was the reduction in belly fat (subcutaneous fat) in the fasting groups. The researchers suggested that intermittent fasting might help stabilize the body’s biological rhythms, such as circadian rhythms, which could improve fat metabolism. In contrast, eating at irregular times might disrupt these rhythms, increasing the risk of obesity and related diseases like cardiovascular issues and type 2 diabetes.

Intermittent Fasting and Glucose Control

While the study didn’t definitively pinpoint why intermittent fasting improved glucose control, the researchers theorized that the consistent fasting and eating schedules could help regulate blood sugar levels. Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, noted that any form of calorie restriction typically lowers blood glucose levels, so it is difficult to isolate the benefits of intermittent fasting from the overall caloric reduction.

Applicability to Non-Obese Individuals and Different Populations

The study primarily involved participants with obesity, so it’s unclear how these results would apply to people with normal or lower body weights. That said, intermittent fasting has been shown to help with weight loss in other studies, although the results might not be as pronounced in those who are not obese.

Additionally, while the study was conducted in Spain, and eating habits differ across cultures, intermittent fasting has shown promise in other parts of the world as well, suggesting it could be an effective weight loss strategy for many.

How to Start Intermittent Fasting Safely

If you’re considering intermittent fasting, especially if you have underlying health conditions like diabetes or gastrointestinal issues, it’s important to take a gradual and thoughtful approach. Scott Keatley recommends starting by shifting your meal times earlier in the evening to reduce the adjustment period for your body.

During the eating window, focus on nutrient-dense meals that are rich in protein, healthy fats, and fiber to sustain energy levels and curb hunger during fasting hours. Hydration is also key, so drink plenty of water, herbal teas, or black coffee during the fasting period.

In addition to intermittent fasting, it’s important to maintain regular exercise, especially strength training to preserve muscle mass while losing fat. Finally, be patient and consistent, as changes in blood sugar regulation and fat loss can take time to manifest.

Conclusion

The study’s findings support the idea that intermittent fasting may not only help with weight loss but could be particularly effective at targeting belly fat. However, more research is needed to fully understand its long-term benefits, and it’s crucial to adopt intermittent fasting in a safe, sustainable manner.

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