When it comes to weight loss diets, the number of options is overwhelming. New research suggests that simple approaches can have a greater impact than constantly counting calories: an intermittent fasting routine of 4:3.
The 4:3 intermittent fasting schedule involves limiting your calorie intake for three days each week and eating the remaining four normally.
US researchers found that this approach led to an average weight loss of 7.6% over a year, compared to just 5% of traditional daily calorie-restricted diets.
That’s not a big difference, but it suggests that, at least for some people, different dietary restrictions may be more effective and more likely to stick to, than maintaining daily calorie restriction.
“It was amazing and exciting to see that it was good.” say Victoria Catenacci is an endocrinologist from the University of Colorado.
The team recommended increased activity for 165 participants who were overweight or obese between the ages of 18 and 60 through intermittent fasting (IMF) or daily calorie restriction (DRC) diets over 12 months.
The IMF group was told to apply an 80% calorie restriction for three out of the seven days, but there was no restriction for the other four days (though healthy diet was still encouraged). To meet the overall limits, the DRC group was told to reduce their daily calorie intake by 34% each day.
Weight loss changed in both groups, but the IMF group dropped an average of 7.7 kg (17 lbs) compared to 4.8 kg (11 lbs) in the DRC group. Small improvements in health markers, such as blood pressure, were also seen in both groups.
“The more important message to me is that this is a diet strategy, an evidence-based alternative, especially for people who have been trying DCR and found it difficult.” say Catenacchi.
This study comes with some caveats. Participants self-reported food and energy intake, and although the IMF group only recorded fasting days, it is also possible that they limit their calorie intake on non-durability days.
Researchers believe that the IMF group was better at sticking to their diet as well.
Despite these nuances, This is where intermittent fasting wins. Many studies on the IMF have been published in recent years, highlighting both potential benefits and possible drawbacks, but we certainly know that obesity is rising.
“Now, a specific comprehensive program focused on the 4:3 IMF does not exist in our knowledge.” I’ll explain it Daniel Ostendorf is a physical activity epidemiologist from the University of Colorado.
“So I hope to work on how to design this for implementation in clinics and community programs that people can access and create something they can afford.”
This study is published in Internal Medicine Chronicles.
