Energy constraint on a regular basis (IER)
Intermittent energy restriction (IER) refers to both intermittent fasting and time-restricted feeding.
Intermittent fasting entails consuming little or no food for 16–48 hours at a time, whereas time-restricted eating restricts food intake to a defined time frame, generally 6–10 hours each day.
According to some research, IER helps with blood sugar control, blood pressure, inflammatory indicators, lipid levels, and weight reduction.
16-hour energy restriction, 2-day fasting, and alternate-day fasting are all examples of IER.
People who followed IER patterns lost 0.8–13 percent of their baseline body weight, according to a study of 27 trials spanning 2–24 weeks. IER also improved blood sugar management, according to the study. The researchers did admit, however, that the majority of the studies were tiny. As a result, more investigation is required.
Nonetheless, some study shows that IER may help older men's mood and weight reduction by increasing their strength during resistance training.
Vegan and vegetarian diets
Plant-based foods, such as vegetables, fruits, legumes, and whole grains, are abundant in vegetarian diets. Animal items such as milk and eggs are included in certain variants, such as ovo-vegetarian and lacto-vegetarian diets.
Vegetarian diets have been linked to a healthy body weight and weight loss in studies.
Over a four-year period, an analysis of three trials including 20,975 males found that plant-based diets rich in whole plant foods and low in animal foods resulted in reduced weight gain.
In a study of 10,064 people, vegetarians consumed 419 less calories per day on average than non-vegetarians and consumed more beans and nuts. Both of these criteria are linked to maintaining a healthy weight.
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