Intermittent fasting outperforms daily caloric restriction in weight loss, new research finds

A recent clinical trial comparing 4:3 intermittent fasting to daily caloric restriction has revealed promising results for weight loss, according to a study published in Annals of Internal Medicine. The method involves eating normally for four days a week and significantly restricting calories on the other three non-consecutive days. 

Researchers from the University of Colorado School of Medicine, US, and their collaborators examined the effects of these two popular dietary interventions over 12 months among adults with overweight or obesity.

The study, which included 165 participants, found that those following a 4:3 intermittent fasting regimen experienced a slightly greater reduction in body weight compared to those on a daily caloric restriction plan.

Participants in the fasting group lost an average of 7.6% of their body weight, while those in the calorie restriction group saw a 5% reduction. Additionally, 58% of participants in the fasting group achieved at least 5% weight loss, compared to 47% in the calorie restriction group.

According to the authors: “Because fasting does not require participants to focus on counting calories and restricting food intake every single day, it may result in greater adherence and should be considered within the range of evidence-based dietary weight loss approaches.”

Improvements in cardiometabolic markers

Aside from weight loss, those in the intermittent fasting group also saw more favorable changes in several key cardiometabolic markers, including systolic blood pressure, total cholesterol, low-density lipoprotein cholesterol, and fasting glucose levels.

These results suggest that intermittent fasting may not only support weight loss but also contribute to improvements in heart health and metabolic function.

Aside from weight loss, participants in the intermittent fasting group saw more favorable changes in several key cardiometabolic markers.The intermittent fasting regimen involved an 80% energy restriction on three non-consecutive days per week, with no calorie restrictions on the other days, though participants were encouraged to make healthy food choices. 

On the other hand, the calorie restriction group followed a daily caloric intake plan that aimed to produce a 34.3% energy deficit.

Both groups also received comprehensive behavioral support, including calorie counting education, a guide to balanced macronutrient intake, and a free gym membership, with a goal of at least 300 minutes of exercise per week.

The study’s authors conclude their results strongly support intermittent fasting as a viable dietary option for those aiming to lose weight and improve overall health. The findings contribute to a growing body of evidence supporting the method.