How effective is intermittent fasting for weight loss, experts say

Intermittent fasting is growing in popularity as a way to lose weight and maintain good health. However, nutritionists and researchers have warned that many of the claims about this diet may be exaggerated.

Studies have shown that intermittent fasting can lead to weight loss and improvements in some metabolic indicators such as blood pressure and cholesterol. However, there is no evidence yet that it is significantly more effective than other effective diets.

What is intermittent fasting?

Intermittent fasting is a diet in which food intake is restricted to certain times of the day or certain days of the week.

One of the most common methods is to fast for 16 hours and eat during the remaining 8 hours. Some methods also reduce calorie intake on certain days of the week.

This method is usually followed for weight control and possible metabolic benefits.

However, experts have warned that intermittent fasting should not be confused with Ramadan fasting. Refraining from food and drink from dawn to sunset during Ramadan is a religious practice that involves worship, self-control and compassion.

What did the study find?

Intermittent fasting has been promoted as a way to improve metabolism, lower blood sugar and blood pressure, rebuild damaged cells and reduce the risk of various diseases including cancer. However, many of these claims are not yet supported by sufficient scientific evidence.

Krista Varady, a nutrition researcher at the University of Illinois at Chicago in the United States, said that intermittent fasting is not a "magic" method.

According to her, studies have shown that this method can help you lose weight. However, it has not yet been proven that it is significantly more effective than other effective diets.

More positive results in animal studies

A large part of the initial research on intermittent fasting was done on animals such as mice, flies and worms.

When the body goes without food for a long time, it starts to use stored fat instead of glucose as its main source of energy. At this time, a process called 'autophagy' can also be activated. Through this, old or damaged parts of the cell are broken down and reused.

Some studies conducted on animals have found a link between these processes and improved health and increased lifespan. Some tests have shown that mice that ate food at a certain time were relatively healthier and leaner despite consuming the same amount of calories. However, researchers caution that the results obtained in animals cannot be directly applied to humans.

About 5 percent weight loss can be achieved

According to Varadi, in humans, various methods of intermittent fasting can usually result in weight loss of up to about 5 percent. However, it is also possible to lose about the same amount of weight by following other effective dietary habits.

Even a small loss of body weight can have a positive effect on health. Studies have shown that intermittent fasting can improve certain metabolic risk factors, such as cholesterol and blood pressure.

Some studies have also found possible benefits for some symptoms related to polycystic ovary syndrome (PCOS), especially in those who had relatively poor metabolic health to begin with.

However, researchers warn that relatively strict methods such as fasting for one day in a row may carry the risk of losing lean body mass and muscle.

How true are the claims of benefits for cancer and brain health?

Intermittent fasting is also promoted as a way to protect brain health and reduce the risk of cancer. However, there are still large differences between the results of animal studies and clinical trials conducted on humans.

Animal studies have found a possible relationship between fasting and cancer prevention. It has even been suggested that it may protect healthy cells during chemotherapy. However, these effects have not yet been clearly proven in humans.

A study has found that the 5:2 fasting method may have a potential positive effect on quality of life and disease progression in some women with metastatic breast cancer undergoing chemotherapy. However, researchers view these results as preliminary and advise against taking them as general medical advice.

The big challenge in the study is what people are actually eating?

One of the biggest problems with intermittent fasting research is knowing exactly how much and what kind of food participants are actually eating.

While it is relatively easy to control food intake in animal studies, it is difficult to monitor people's daily eating habits. People in the study are often asked to keep food diaries. But many forget to write down some foods or underestimate the amount they eat.

Varady said that only about half of the people in his study submitted complete dietary information.

According to an international research team, by 2025, people could be cutting their daily food intake by 400 to 800 calories or more.

Using technology in future studies

Researchers are focusing on using new technologies to get more accurate information about eating habits. Some studies are asking participants to take pictures of food. Again, Koth