New Research Uncovers How Early Fasting Reduces Abdominal Fat

A research team from the University of Granada (UGR), Public University of Navarra (UPNA), and CIBER found that intermittent fasting—limiting eating hours and extending fasting periods—can effectively aid weight loss and improve cardiovascular health in people with obesity.

Published in Nature Medicine, the study shows that finishing meals by 5 p.m. and skipping dinner significantly reduces subcutaneous abdominal fat, particularly after overeating periods like the holidays. This approach helps tackle obesity, affecting 70% of men and 50% of women in Spain, which is linked to metabolic disorders such as type 2 diabetes and cardiovascular diseases.

Traditional calorie-restricted diets can aid weight loss but are often unsustainable, leading to weight regain. To combat this, intermittent fasting, particularly time-restricted eating, is gaining popularity. This method reduces the eating window to 6–8 hours, extending fasting to 16–18 hours, aligning with the body’s natural rhythms. Late-night eating disrupts these rhythms and increases health risks.

Research Collaboration on Intermittent Fasting

The PROFITH CTS-977 research group, led by Dr. Jonatan Ruiz, collaborated with institutions like ibs.Granada, University Hospitals in Granada, and UPNA to study intermittent fasting over 12 weeks. Researchers tested three approaches: early fasting (9 a.m.–5 p.m.), late fasting (2 p.m.–10 p.m.), and self-selected fasting (12 p.m.–8 p.m.). Participants also received Mediterranean diet education.

In a randomized, controlled trial with 197 participants aged 30–60, fasting groups lost 3–4 kg on average, more than the control group. The early fasting group saw the most significant reduction in subcutaneous abdominal fat. Additionally, continuous glucose monitoring showed that early fasting improved fasting and overnight glucose levels more effectively than other methods.

These results suggest early fasting is especially effective in regulating glucose, helping prevent diabetes and improving metabolic health. By avoiding nighttime eating, the body processes nutrients and stabilizes blood sugar, reducing metabolic disorder risks.

With high adherence rates and no serious adverse events, intermittent fasting emerges as a safe and promising strategy for managing obesity and improving cardiovascular health. These insights could refine nutritional interventions for those facing weight and metabolic health challenges.

Read Original Article: Scitechdaily

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