A new study published in Annals of Internal Medicine has found that a 4:3 intermittent fasting regimen, which involves fasting three days a week, leads to greater weight loss than daily calorie counting. The study’s findings suggest that people who followed the intermittent fasting plan consumed fewer calories overall, leading to more significant weight loss over a year compared to those who counted calories daily.
Intermittent Fasting vs. Calorie Counting
Intermittent fasting (IF) and calorie counting are two of the most widely used strategies for weight loss. But how do they compare when put to the test? This new research shows that a 4:3 intermittent fasting plan, where participants fast for three non-consecutive days each week, outperformed calorie counting in terms of weight loss.
Unlike other intermittent fasting methods that restrict eating during specific windows each day, the 4:3 program allows normal eating on non-fasting days. On fasting days, participants were instructed to significantly reduce their calorie intake, cutting calories to around 400 to 600 for women and 500 to 700 for men.
Study Design and Findings
In the 12-month trial, 165 participants were divided into two groups: one group followed the 4:3 intermittent fasting plan, while the other group practiced daily calorie reduction to achieve the same weekly calorie deficit. Participants in both groups were given detailed instructions on tracking their food intake and kept logs of their consumption. A registered dietitian reviewed these logs weekly to ensure accuracy, and the doubly labeled water method was used to measure calorie expenditure.
At the end of the year-long study, the group on the intermittent fasting plan had lost an average of 6.4 pounds more than the daily calorie-counting group. The results were surprising, as prior research had suggested that intermittent fasting was not more effective than calorie restriction for weight loss.
Expert Opinions
Krista Varady, PhD, a professor of nutrition at the University of Illinois, Chicago, who was not involved in the study, expressed surprise at the findings. “This is the only study to date in humans that has shown this,” she commented, referencing earlier reviews that did not find a significant advantage of intermittent fasting over traditional calorie counting.
Study Limitations
While the study offers compelling evidence for the effectiveness of intermittent fasting, it does have some limitations. The participant pool did not include children, older adults, pregnant or lactating women, or individuals with conditions like diabetes or cardiovascular disease, which may affect the applicability of the results to these groups. Additionally, the study did not examine the long-term outcomes of intermittent fasting versus calorie counting beyond one year.
Moreover, the regular meetings with a registered dietitian could have influenced the weight loss results, a luxury that many people may not have access to when trying to lose weight on their own.
Conclusion
This study provides strong evidence that intermittent fasting, particularly the 4:3 model, can be more effective for weight loss than daily calorie counting. However, individuals considering intermittent fasting should consult a healthcare provider to ensure it’s a safe and suitable option for their health needs, as fasting can have risks and may be difficult to maintain for some people.
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