Dieting can become monotonous over time. While counting calories for a week or two may be manageable, doing it daily for months on end can be unbearable.
If you can relate to this struggle, a recent study conducted at the New Year’s trial might offer some relief. The research discovered that certain forms of intermittent fasting led to slightly more weight loss compared to traditional daily calorie counting.
Published in Internal Medicine Chronicles, the study compared two dietary approaches among 165 overweight or obese adults.
One group followed a 4:3 intermittent fasting plan (eating normally for four days, restricting intake for three days), while the other group reduced daily calorie consumption.
Both groups received exercise support and behavioral coaching, including food diaries, personalized feedback, and gym memberships.
After 12 months, participants in the fasting program lost an average of 7.6% of their body weight, compared to 5% in the daily calorie restriction group.
They also exhibited slightly positive changes in blood pressure, cholesterol levels, and fasting glucose levels.
4:3 What is intermittent fasting?
Intermittent fasting (IMF) focuses on significantly reducing food intake on a few days a week, unlike time-restricted eating (TRE), which involves eating within a daily window (e.g., 10 am to 6 pm).
In the 4:3 IMF plan, participants chose three non-consecutive “fast” days (e.g., Monday, Wednesday, Friday) during which they consumed only 20% of their usual calorie intake, amounting to approximately 400-600 kcal for women and 500-700 kcal for men. The remaining four days emphasized healthy food choices, but participants were free to eat as normal.
“Counting calories can be mentally taxing,” said Professor Daniel Ostendorf, a co-author of the study, to BBC Science Focus. “Limiting it to three days a week may have made it easier to follow over time.”
Despite both groups having the same overall calorie target for the week, the fasting group achieved slightly greater weight loss. However, this study suggests that 4:3 intermittent fasting could be a promising option but is not a cure-all.
“The key finding of this study was that the 4:3 approach resulted in more weight loss than traditional calorie restriction,” commented Dr. Adam Collins, a nutrition scientist at the University of Surrey not involved in the research.
Collins pointed out that some unmeasured factors could impact calorie intake, emphasizing the potential benefits of intermittent energy restriction over daily calorie restriction.
Should you give it a try? According to Ostendorf and lead researcher Professor Victoria Catenacci, they advise choosing a dietary strategy that feels sustainable in the long term for weight loss goals.
“Our study suggests that 4:3 IMF can be a viable option based on additional evidence,” they concluded.
About our experts
Daniel Ostendorf is an assistant professor at the University of Tennessee, Knoxville, specializing in designing lifestyle intervention programs for adults. His research has been published in journals such as Nutrients and American Journal of Public Health.
Victoria Catenacci, MD is an associate professor at the Anschutz Medical Campus, Colorado, focusing on endocrinology, metabolism, and diabetes. Her research has been showcased in journals like Nature reviews endocrinology and Physiology and behavior.
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Source: www.sciencefocus.com