Does the intermittent fasting diet have a new challenger? Study shows how to lose weight without restricting calories too much | Health and Wellness News

If intermittent fasting seems a tough call, then you can have similar results with a low carbohydrate diet. New research from the University of Surrey suggests that rather than drastically restricting calories through intermittent fasting and small eating windows, people can achieve similar benefits by cutting back on carbs.

Not only that. Researchers found that while test subjects experienced increased hunger on low-carbohydrate days, it didn’t translate into increased food intake over the following two days. This suggests that the body may adapt to the reduced carb intake, potentially making it easier to adhere to this diet in the long-term.

In recent years, a combination of dietary strategies that emphasizes reducing carbohydrate intake, increasing healthy fats and incorporating time-restricted eating (TRE) has worked. “This supports better energy regulation, reduces inflammation and enhances cell repair,” says Dr Shivani Gulati, functional nutritionist at Ojas Alchemist Hospital, Panchkula.

Reduce refined carbs to stabilise blood glucose

Story continues below this ad

Studies have already shown that reducing carbohydrates, especially refined sugars and starches, helps stabilise blood glucose and insulin levels. By lowering carb intake and opting for more complex carbs (those that release sugar slowly in the bloodstream and take more time to be digested), the body shifts towards burning fat as a primary fuel source.

Whole wheat, bajra, barley, oats, multigrain bread, millets, legumes, fruits and vegetables, particularly corn, beans and potatoes, should make the cut. Focus on quality and not quantity.

Carb reduction improves metabolic markers

The study found that carbohydrate restriction alone, even without significant calorie restriction and an intermittent fasting diet, improved metabolic markers in overweight and obese individuals. Participants who followed a low-carb diet, regardless of calorie reduction, showed lower triglyceride levels and increased fat burn after a meal. This could thus be a more accessible and sustainable diet for weight loss.

Increase healthy fats

Incorporate healthy fats such as those from nuts, seeds, olive oil and fatty fish. These provide essential fatty acids and fat-soluble vitamins, while also promoting satiety. They play a vital role in hormone production, brain function and cellular health. That’s why the Mediterranean diet, rich in monounsaturated and Omega-3 fatty acids, has been consistently associated with reduced cardiovascular disease risk.

Story continues below this ad

The growing body of research around carbohydrate restriction offers a flexible diet plan for long-term health improvements. We have conducted Root Cause Analysis (RCA) on more than 50 patients and consistently observed tremendous improvements in HbA1c (average blood sugar count of three months), reduced sugar spikes, lower Hs-CRP (high-sensitivity, C-reactive protein) levels, which quantify inflammation, and better fasting insulin profiles. Rather than relying on quick fixes or restrictive diets, this approach focuses on identifying and addressing the root causes of metabolic imbalance.

© The Indian Express Pvt Ltd

Expand

No Byline Policy

Editorial Guidelines

Corrections Policy

Source