Human Nutrition and Metabolism Laboratory, Department of Health and Human Physiological Sciences, Skidmore College, 815 North Broadway, Saratoga Springs, NY, 12866, USA.
College of Health Solutions, Arizona State University, Phoenix, AZ, 85004, USA.
Nutr J. 2022 Jun 4;21(1):36. doi: 10.1186/s12937-022-00790-0.
Intermittent fasting (IF), consisting of either a one-day (IF1) or two consecutive days (IF2) per week, is commonly used for optimal body weight loss. Our laboratory has previously shown an IF1 diet combined with 6d/week of protein pacing (P; 4-5 meals/day evenly spaced, ~ 30% protein/day) significantly enhances weight loss, body composition, and cardiometabolic health in obese men and women. Whether an IF1-P or IF2-P, matched for weekly energy intake (EI) and expenditure (EE), is superior for weight loss, body composition, and cardiometabolic health is unknown.
This randomized control study directly compared an IF1-P (n = 10) versus an IF2-P (n = 10) diet on weight loss and body composition, cardiovascular (blood pressure and lipids), hormone, and hunger responses in 20 overweight men and women during a 4-week weight loss period. Participants received weekly dietary counseling and monitoring of compliance from a registered dietitian. All outcome variables were assessed pre (week 0) and post (week 5).
Both groups significantly reduced body weight, waist circumference, percent body fat, fat mass, hunger, blood pressure, lipids, glucose, and increased percent fat-free mass (p < 0.05). However, IF2-P resulted in significantly greater reductions in body weight (-29%) and waist circumference (-38%) compared to IF1-P (p < 0.05), and showed a strong tendency for greater reductions in fat mass, glucose, and hunger levels (p < 0.10) despite similar weekly total EI (IF1-P, 9058 ± 692 vs. IF2-P, 8389 ± 438 kcals/week; p = 0.90), EE (~ 300 kcals/day; p = 0.79), and hormone responses (p > 0.10).
These findings support short-term IF1-P and IF2-P to optimize weight loss and improve body composition, cardiometabolic health, and hunger management, with IF2-P providing enhanced benefits in overweight women and men.
This trial was registered March 03, 2020 at www.
gov as NCT04327141 .
间歇性禁食（IF），包括每周禁食一天（IF1）或连续两天（IF2），常用于达到最佳的体重减轻效果。我们的实验室之前已经表明，IF1 饮食结合每周 6 天的蛋白质节奏（P；4-5 餐/天均匀间隔，~30%蛋白质/天）显著增强了肥胖男性和女性的体重减轻、身体成分和心脏代谢健康。对于体重减轻、身体成分和心脏代谢健康，IF1-P 与 IF2-P 相比是否具有优势，IF2-P 每周能量摄入（EI）和支出（EE）相匹配，目前尚不清楚。
这项随机对照研究直接比较了 20 名超重男性和女性在为期 4 周的减肥期间，IF1-P（n=10）与 IF2-P（n=10）饮食对体重减轻和身体成分、心血管（血压和血脂）、激素和饥饿反应的影响。参与者每周接受一次饮食咨询和注册营养师的依从性监测。所有结果变量均在基线（第 0 周）和第 5 周进行评估。
两组体重、腰围、体脂百分比、脂肪量、饥饿感、血压、血脂、血糖和增加的无脂肪量百分比均显著降低（p<0.05）。然而，IF2-P 导致体重下降（-29%）和腰围下降（-38%）显著大于 IF1-P（p<0.05），尽管每周总 EI（IF1-P，9058±692 与 IF2-P，8389±438 kcals/week；p=0.90）、EE（~300 kcals/天；p=0.79）和激素反应（p>0.10）相似，但显示出更大幅度降低脂肪量、血糖和饥饿水平的强烈趋势。
这些发现支持短期 IF1-P 和 IF2-P 以优化体重减轻和改善身体成分、心脏代谢健康和饥饿管理，IF2-P 为超重男性和女性提供了额外的益处。
本试验于 2020 年 3 月 3 日在 www.clinicaltrials.gov 注册，注册号为 NCT04327141。
