The recent clinical trial comparing every-other-day fasting (intermittent fasting) to daily calorie restriction has provided compelling evidence favoring the former as a superior weight-loss strategy. The study, which adopted a 4:3 intermittent fasting regimen—where participants restricted caloric intake by 80% on three non-consecutive days—reported an average weight loss of 7.6% among participants, compared to only 5% in the daily calorie restriction group . Furthermore, adherence rates were notably higher within the intermittent fasting cohort, suggesting that this approach may be more sustainable for individuals seeking long-term weight management.
Over the past few years, intermittent fasting has become a popular dietary pattern for helping to lose weight.
Also known as time-restricted eating, there are a number of different methods of intermittent fasting, including only eating for specific hours of the day, such as the 16:8 method (eat during an 8-hour window, fast for 16 hours each day).
And there are other methods that call for completely fasting or only consuming a minimal amount of calories for a number of days each week, such as the 5:2 method (eat as usual for 5 days, fast 2 days each week) and the 4:3 methodTrusted Source (eat as usual for 4 days, fast 3 days each week).
The Centers for Disease Control and Prevention paints an even grimmer picture, revealing that more than 2 in 5 US adults are obese, along with about 1 in 5 children.
The obesity epidemic is fueling a spike in chronic conditions, including high blood pressure, Type 2 diabetes, heart disease, stroke and certain cancers.
About 38% of fasting participants lost at least 10% of their body weight by the end of the year, compared 16% of those who cut calories, the study says.
More people were able to stick with fasting. Nearly 30% of those assigned to calorie cutting dropped out of the study, compared with 19% of those in the fasting group, results show.
Folks who fasted also tended to take in fewer calories overall, and had more improvements in blood pressure, cholesterol levels and blood sugar.
In addition to achieving greater weight loss, the intermittent fasting group exhibited significant improvements in various health markers, including blood pressure and cholesterol levels. Specifically, 58% of those practicing intermittent fasting reached the clinically significant benchmark of losing at least 5% of their body weight . These results underscore the potential health benefits associated with this dietary regimen beyond mere weight reduction.
While both groups engaged in structured exercise programs alongside their respective dietary plans, the findings indicate that every-other-day fasting may represent a "sweet spot" between rigid dieting and flexible eating patterns . However, researchers caution that further studies are necessary to solidify these findings and explore long-term implications. Overall, this trial provides robust support for considering intermittent fasting as a viable alternative to traditional calorie-cutting methods in promoting effective and sustainable weight loss.
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