Intermittent fasting and calorie restriction are two of the most popular diets for weight loss and reducing the risk of type 2 diabetes. But which diet is more effective for reducing the risk of type 2 diabetes? In this article, we will explore the research and evidence on intermittent fasting vs. calorie restriction and give recommendations for the readers.
Intermittent Fasting: An Overview
Intermittent fasting is a dietary pattern that involves alternating periods of fasting and eating. There are several different types of intermittent fasting, but the most common are the 16/8 method, the 5:2 method, and alternate-day fasting.
The 16/8 method involves fasting for 16 hours and then eating within an 8-hour window. The 5:2 method involves eating normally for five days and restricting calorie intake to 500-600 calories for two non-consecutive days. Alternate-day fasting involves fasting every other day and eating normally on the alternate days.
Calorie Restriction: An Overview
Calorie restriction involves reducing calorie intake to a specific level to achieve weight loss and health benefits. The typical calorie restriction diet involves reducing calorie intake by 25% or more, while still maintaining adequate nutrient intake.
Intermittent Fasting vs. Calorie Restriction
A recent study published in the journal Nature Medicine compared the effects of intermittent fasting and calorie restriction on the risk of type 2 diabetes. The study found that both diets were effective for reducing the risk of type 2 diabetes, but intermittent fasting was more effective than calorie restriction.
The study followed 137 overweight or obese adults for one year. Participants were randomly assigned to either intermittent fasting or calorie restriction. The intermittent fasting group ate normally on five days of the week and restricted calorie intake to 25% of their energy needs on the other two days. The calorie restriction group reduced their calorie intake by 25% every day.
At the end of the study, both groups had lost weight and reduced their risk of type 2 diabetes. However, the intermittent fasting group had a greater reduction in insulin resistance and fasting glucose levels, both of which are risk factors for type 2 diabetes.
What do I do?
Based on the research, both intermittent fasting and calorie restriction are effective for reducing the risk of type 2 diabetes. However, if you are considering one of these diets, it is important to talk to your doctor or a registered dietitian to ensure that you are getting adequate nutrients.
If you are considering intermittent fasting, start with the 16/8 method and gradually increase the fasting period over time. Be sure to stay hydrated and eat nutrient-dense foods during your eating window.
If you are considering calorie restriction, aim to reduce your calorie intake by 25% or less and focus on nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein sources.
Conclusion
Intermittent fasting and calorie restriction are both effective for reducing the risk of type 2 diabetes, but intermittent fasting may be more effective than calorie restriction. It is important to talk to your doctor or a registered dietitian before starting one of these diets to ensure that you are getting adequate nutrients.
Image by Abdullah Al Mamun from Pixabay
Leave a Reply