Studies on rodents
Intermittent fasting (IF), which restricts daily food intake within a 4-10 hour timeframe, is considered a viable fasting method for most people due to its clinically proven effectiveness in promoting weight loss and ease of adherence by eliminating the need for calorie tracking within a specific eating timeframe.
Intermittent fasting has been shown to be effective in weight loss, but its long-term consequences are not yet fully understood.
PHOTO: Van Tung
Furthermore, intermittent fasting (IF) has also been shown to increase insulin sensitivity, lower blood pressure, and have other metabolic benefits in humans, with no serious side effects noted in previous studies. While there is considerable evidence of health benefits of intermittent fasting for humans, the physiological and molecular mechanisms driving these effects are not yet fully understood.
To date, the concept of IF (Intermittent Fasting) has primarily stemmed from rodent studies, suggesting that the underlying molecular mechanisms causing the effects of altered meal patterns on metabolic health may be partly related to the synchronization of fasting-eating times with circadian rhythms.
How effective is it for weight loss?
According to recent clinical trials evaluating the effectiveness of intermittent fasting, reported results confirm the effectiveness of the IF diet in weight management.
In terms of duration, the findings suggest that a minimum of 5 weeks of IF strategy is required to achieve a 3 kg weight loss goal (e.g., a 3.75% reduction in an 80 kg adult), with longer durations resulting in greater weight loss.
Clinical benefits are typically observed with a 3-5% reduction in body weight. According to a 2025 meta-analysis of clinical trials, the weight loss efficacy of intermittent fasting was moderate in normal-weight individuals, and significant weight loss was observed in obese individuals with underlying chronic diseases.
The mechanism of weight loss may involve a reduction in calorie intake; this diet may simultaneously lead to a reduction in overall calorie expenditure and improved subsequent weight loss. In studies, participants unintentionally or voluntarily reduced calorie intake from the beginning to the end of the study period, suggesting an indirect impact of IF on energy consumption patterns.
The authors hypothesized that the observed weight loss could be explained by the principle of negative energy balance, where weight loss begins with a decrease in energy intake and/or an increase in energy expenditure.
Intermittent fasting appears to affect both components of this energy equation, thus contributing to the equation's effectiveness in weight loss.
The consequences are not yet fully clear.
Although evidence regarding the weight-loss efficacy of intermittent fasting (IF) is documented, current meta-analyses yield conflicting conclusions about the correlation between IF duration and its effectiveness in weight loss.
Based on circadian rhythm theories, intermittent fasting (IF) enhances metabolism in animal models at least in part by influencing the molecular biological clock. This mechanism is being extensively studied in animal models, with human studies now beginning to emerge. On the other hand, while IF is effective in weight loss in humans, its impact on dietary changes and their implications are not yet fully understood.
Exploring the interplay between intermittent fasting and various nutritional components is crucial, as it allows for the assessment of different nutritional aspects influencing the effectiveness of IF. More rigorous human studies are needed to thoroughly investigate the efficacy, safety, long-term adherence, underlying mechanisms, and sustainability of intermittent fasting in diverse demographic groups and various disease conditions before any guidelines for this diet can be applied to humans.
Source: https://thanhnien.vn/nhin-an-gian-doan-and-giam-can-185250224184614681.htm
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