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

Have we just found a more sustainable and realistic weight loss diet?

Studies have already shown that reducing carbohydrates, especially refined sugars and starches, helps stabilise blood glucose and insulin levels. (File)

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

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.

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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.

Parul

Parul is a Principal Correspondent at The Indian Express in Chandigarh. She is a seasoned journalist with over 25 years of experience specializing in public health, higher education, and the architectural heritage of Northern India. Professional Profile Education: Graduate in Humanities with a specialized focus on Journalism and Mass Communication from Panjab University, Chandigarh. Career Path: She began her career covering local city beats and human interest stories before joining The Indian Express in 2009. Over the last decade and a half, she has risen to the rank of Principal Correspondent, becoming the publication’s primary voice on Chandigarh’s premier medical and academic institutions. Expertise: Her reporting is deeply rooted in the institutional dynamics of PGIMER (Post Graduate Institute of Medical Education and Research) and Panjab University. She is highly regarded for her ability to navigate complex administrative bureaucracies to deliver student-centric and patient-centric news. Recent Notable Articles (Late 2024 - 2025) Her recent work highlights critical reporting on healthcare infrastructure, academic governance, and urban culture: 1. Public Health & PGIMER "PGIMER expands digital registry: Centralized patient records to reduce wait times by 40%" (Nov 20, 2025): A detailed look at the digital transformation of one of India's busiest medical institutes to tackle patient influx. "Robotic Surgery at PGI: Why the new urology wing is a game-changer for North India" (Oct 12, 2025): Reporting on the acquisition of state-of-the-art medical technology and its impact on affordable healthcare. "Shortage of life-saving drugs: Inside the supply chain crisis at government pharmacies" (Dec 5, 2025): An investigative piece on the logistical hurdles affecting chronic patients in the tri-city area. 2. Education & Institutional Governance "Panjab University Senate Election: The battle for institutional autonomy" (Dec 18, 2025): In-depth coverage of the high-stakes internal elections and the friction between traditional governance and central reforms. "Research funding dip: How PU’s science departments are navigating the 2025 budget cuts" (Nov 5, 2025): An analysis of the fiscal challenges facing researchers and the impact on India's global academic ranking. 3. Art, Culture & Heritage "Le Corbusier’s legacy in peril: The struggle to preserve Chandigarh’s Capitol Complex" (Dec 22, 2025): A feature on the conservation efforts and the tension between urban modernization and UNESCO heritage status. "Chandigarh Art District: How street murals are reclaiming the city’s grey walls" (Oct 30, 2025): A cultural profile of the local artists transforming the aesthetic of the "City Beautiful." Signature Style Parul is known for her empathetic lens, often centering her stories on the individuals affected by policy—whether it is a student navigating university red tape or a patient seeking care. She possesses a unique ability to translate dense administrative notifications into actionable information for the public. Her long-standing beat experience makes her a trusted source for "inside-track" developments within Chandigarh’s most guarded institutions. X (Twitter): @parul_express ... Read More