It’s time to ditch calorie cutting.
A recent clinical trial found that intermittent fasting using the 4:3 method may be more effective for weight loss than traditional calorie restriction. Participants who followed this fasting approach—reducing calorie intake by 80% on three non-consecutive days per week—lost nearly 8% of their body weight over a year. In comparison, those who consistently cut their daily calorie intake by about one-third lost around 5%. The findings were published in the Annals of Internal Medicine on March 31.
The study, conducted by researchers including Danielle Ostendorf from the University of Tennessee Knoxville, aimed to explore alternative weight loss methods due to the difficulty of maintaining daily calorie restriction. The trial involved 165 overweight and obese participants, who were divided into two groups: one practicing intermittent fasting and the other reducing daily calories. Both groups were also encouraged to engage in regular exercise and received support from a registered dietitian as part of a structured weight-loss program.
Findings revealed that intermittent fasting led to a higher likelihood of significant weight loss. Approximately 38% of fasting participants lost at least 10% of their body weight, compared to only 16% in the calorie-reduction group. Additionally, more participants in the fasting group adhered to the program, with a lower dropout rate than those assigned to daily calorie restriction.
Beyond weight loss, those in the fasting group also experienced improved health markers, including better blood pressure, cholesterol levels, and blood sugar control. Researchers suggested that intermittent fasting might be easier to maintain than continuous calorie counting, as it allows for flexibility on non-fasting days. They also noted that periodic fasting could help manage hunger more effectively, making it a promising strategy for long-term weight management and overall health improvement.
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