A new study produced by the German Society of Nutrition has proven intermittent fasting offers no significant advantages over other forms of dieting. Intermittent fasting is a trendy form of dieting requiring participants to cycle between periods of fasting and eating.

Some of the more popular ones include:

• The 16/8 Method: Fast for 16 hours a day, while only eating between noon and 8PM.

• Eat-Stop-Eat: Do not eat anything from dinner one day to dinner the next day. This is to be done once or twice a week

• The 5:2 Diet: Eat 500-600 calories two days a week
  

Research into improving health through reducing calories has gone as far back as the 1930’s. 30 to 40 percent reductions can increase a person’s life span by a third or more. Additional data has shown limited food intake can improve immunity. There is some information to suggest reducing calories can improve how the body handles insulin and decrease the feeling of hunger.

 

While most of the emphasis is on when to eat, there are certain foods which could be most beneficial during these fasts. Water is important to keep a person hydrated. While avocados are high in fat, they will make you feel full and prevent you from eating more. Potatoes are good for a similar advantage. Fish is good as it is rich in healthy fats and high in vitamin D. Broccoli, Brussel’s Sprouts and other fiber rich vegetables allow a person to remain regular in bowel movements. Intestines can be affected during these sudden changes in diet. Beans are rich in energy. Berries are rich in nutrients as well.

Previous studies have shown it can result in weight loss and improved health, leading many to believe it is superior to the other diets out there. The German Nutrition Society noted however, these studies were fairly small, though they did come up with positive health benefits. The recent study, however, shows Intermittent dieting is only good for the short term and a new longer term, sustainable diet must later be adopted.

In addition, the German Nutritional Society has noted there is not enough evidence on the long-term affects of such a diet. For the study, 150 overweight and obese study patients were studied for a year. They were split into three groups. One third reduced their calorie intake by 20 percent. The second group utilized the 5:2 dietary plan saving them 20 percent of calorie intake over a week. The control group did not follow a specific diet plan, but were required to eat a balanced diet during the period. After the dieting phase, researcher monitored the participants for 38 weeks and changes were monitored using a MRT imaging machine.

The results of this study showed:

• This method is not more or less beneficial than conventional methods

• Health improvements were the same in both diets

• There were no differences on other metabolic values analyzed or in biomarkers and gene activities which were being looked at.

• Even a small dieting success produces important gains in a person’s health

• In order to keep the benefits, a new, more balanced diet must be adopted

As for designing a healthy, balanced diet, consider this. Eat Fresh, Frozen, or Canned Fruits ― don’t think just apples or bananas. Lesser known foods like mango, pineapples and kiwi are good as well. Canned fruits are especially good when the fruit is out of season, but be sure to watch out for expiration dates and additional sweeteners and syrups which can negate the advantages.

Fresh or steamed vegetables are another option and there are many ways to cook them. Frozen or canned vegetables are also acceptable and much easier to store for long periods. Finally consider calcium rich foods cheese, soy beans, yogurt and enriched bread, grains and waffles.