Intermittent fasting results in greater weight loss than traditional diet: study
Intermittent fasting has been gaining popularity as a weight loss method, and new research suggests that a specific regimen may be more effective than traditional calorie restriction. A study conducted at the University of Colorado Anschutz Medical Campus compared two groups of dieters over a 12-month period to determine the most effective approach to weight loss.
The participants in the study were adults between the ages of 18 and 60 with a body mass index (BMI) ranging from 27 to 46, indicating overweight or obesity. One group followed a daily caloric restriction (DCR) diet, while the other group followed a 4:3 intermittent fasting (IMF) regimen. With IMF, dieters eat freely for four days a week and undergo intense calorie restriction on the remaining three days.
After the year-long study, the intermittent fasters reported an average body weight loss of 7.6%, compared to 5% for the calorie-restricted group. The researchers concluded that the 4:3 IMF approach resulted in “modestly greater weight loss” among overweight or obese adults.
Lead study co-authors Danielle Ostendorf and Victoria Catenacci explained the difference between IMF and time-restricted eating (TRE). IMF involves cycling between complete or near-complete energy restriction on fast days and normal energy intake on non-fast days, while TRE involves limiting the daily window of food intake to eight to 10 hours on most days of the week.
Participants in the IMF group had a fast day calorie goal that was 80% less than their baseline energy requirements, equating to about 400 to 600 calories for women and 500 to 700 calories for men. The fast days could not be consecutive, and on non-fast days, participants were encouraged to make healthy food choices but could eat freely.
The researchers believe that the 4:3 IMF regimen strikes a balance between effectiveness and flexibility. They recommend starting with one fasting day and gradually adding more, allowing the body to adjust. The participants in the study received comprehensive behavioral support from a registered dietitian, which played a significant role in their success.
While the study showed promising results for overweight and obese adults, more research is needed to determine the safety and efficacy of IMF for other populations, such as children, older adults, pregnant women, and individuals with certain health conditions. Long-term follow-up studies are also necessary to identify which individuals are most likely to benefit from this weight loss approach.
Overall, intermittent fasting, specifically the 4:3 regimen, has shown to be an effective and safe method for weight loss. It may be worth considering for individuals looking to shed excess pounds and improve their overall health.
