Three diet methods that aim for healthy weight loss by adjusting when to eat


Timed fasting and calorie restriction can be expected to have a diet effect by controlling the eating time. Overseas media The Conversation describes various patterns of time-based diet restrictions and low-calorie diets.

Intermittent fasting: what's the best method?

◆ 1: '5: 2 diet'
The popular 5: 2 diet among the low-calorie diets is to eat a normal diet for 5 days a week and impose a very low calorie diet limit of 500 kcal or less for 2 days. Studies have suggested that a 5: 2 diet may improve blood sugar and cholesterol levels and may actually have a diet effect.

In addition, research results show that sensitivity to insulin, which is also a risk marker for type 2 diabetes, is improved by taking a very low caloric intake for 2 days. Another advantage of the 5: 2 diet is that it is safe to have some diet on low calorie days. This makes it possible to supplement nutrients and other nutrients that tend to run out during diets that control calories, and in the long run can reduce the disadvantages associated with diets such as muscle loss.


◆ 2: Low-calorie diet on alternate days (ADF diet)
5: 2 diet is one week at minimum span, it is necessary to continue diet as a lifestyle. On the other hand, the ADF diet, which provides low-calorie days every other day, is considered to be able to lose weight relatively quickly, and is said to be favored by those who want quick results.

Like the 5: 2 diet, the ADF diet is often recommended to eat less than 500 kcal on fasting days. Research on the ADF diet has shown that considerable weight loss can be expected in 8 to 12 weeks, but the problem is that the effect gradually declines in the long run.


Markus Spiske

◆ 3: Time-limited eating method (TRE)
Aside from fasting and calorie restriction, there is a time-limited eating method (TRE) that sets the time to eat short in a day. It is common practice to keep fasting for 16 consecutive hours out of 24 hours and use one day's diet for the remaining 8 hours in the feeding schedule that adopted TRE. Many TRE practitioners wake up in the morning and do not eat breakfast immediately, and eat during the eight hours from 12 to 20 o'clock.

Certainly, if you go out of breakfast, the amount of calorie intake will be reduced, so it is known that the theory that you often hear, 'it's easy to lose weight by eating breakfast' is a mistake. On the other hand, it is also suggested that withdrawal of the breakfast will cause the body to move by that amount, resulting in the loss of the meaning of calorie suppression and weakening of the effect of insulin secreted after lunch, and thus withdrawal of the breakfast The Conversation points out that I can not recommend it very much.

However, recent studies have also shown that fasting after 14 o'clock to eat breakfast well improves insulin sensitivity in men who are becoming diabetic. This is due to the function of enhancing the body's control function according to the blood sugar level in the morning, and it is recommended to eat firmly from morning to noon and to fast from the evening when dieting to set a time limit .

by Stas Knop

The Conversation points out that it is important to keep these diets the same as any other diet. For example, although the ADF diet may lose weight rapidly, it has been summarized that the 5: 2 diet may be effective in the long run, given the difficulty of continuing the low-calorie diet every other day You

in Note, Posted by log1h_ik