Mini-Fast With Exercise Clinical Trial Summary

by Dr. Julian Whitaker
Filed Under: Weight Loss, Mini-Fast With Exercise
Last Reviewed 02/22/2014

Mini-Fast With Exercise Clinical Trial Summary

The mini-fast with exercise, also known as the intermittent fasting diet plan, was tested in a 2009 clinical trial and published in the journal Medical Hypotheses. Study volunteers met the following criteria:

  • Average weight of 199 pounds

  • BMI (body mass index) of 32.2 (30 and over is considered obese)

  • Average waist circumference of 42.6 inches

  • Average fasting insulin of 13.2 IU/mL (a level indicative of insulin resistance)

What the Intermittent Fasting Diet Plan Participants Did

Participants were instructed on the program specifics:

  • No food before noon

  • Aerobic exercise while in the fasting state

  • No other food restrictions besides a healthy diet throughout the remainder of the day (i.e., low-fat, low-glycemic foods)

  • Most of the volunteers walked three to five days a week and built up to 45 minutes. On the days they did not exercise, they simply fasted until noon. They didn’t count calories, and the researchers did not monitor their diets.

How They Fared on the Intermittent Fasting Diet Plan

After 12 weeks, these folks lost an average of 16 pounds of fat (25 percent of their initial fat mass), plus three inches around the waist. The biggest losers were a man and woman who respectively lost an astonishing 44 and 31 pounds of fat! In addition, the group’s fasting insulin level fell by one-quarter, into the normal range.

Get more intermittent fasting diet plan with exercise details by reading the study abstract.

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