A new study compared the two approaches and found which is better for weight loss
Losing weight is a hot topic for many, and the question often arises: which is more effective, interval fasting or traditional diets? A new study compared the two approaches and revealed which is better for weight loss. This is reported by RBC-Ukraine with reference to a Facebook post by nutritionist Oleg Shvets.
How does interval fasting work?
Scientists continue to actively research different approaches to weight loss, and a recent randomised study published in the respected journal Annals of Internal Medicine has shed light on the comparative effectiveness of interval fasting and traditional calorie restriction. The results are in favour of the former.
The study found that interval fasting on a 4:3 pattern (four days of normal eating, three days of significant calorie reduction) was more effective in weight loss and easier to follow compared to daily calorie restriction. Participants in the interval fasting group not only lost more pounds, but were also less likely to discontinue participation in the study (19% versus 30% in the daily calorie restriction group).
Interval fasting has various forms. One involves limiting the time to eat each day (the so-called “food window”). Another approach, as in the study mentioned above (4:3), is to alternate between days of almost total caloric restriction and days of free eating. This method has the advantage of not having to count calories every day, which makes it easier and may make it easier to tolerate hunger.
During the 12-month study, the interval fasting group showed a greater overall percentage of calorie restriction, indicating better tolerance to this diet over time. The authors of the study note that daily calorie restriction is often difficult to maintain, and many of those who lose weight with it subsequently regain weight.
Details of the study on dieting
The study included 165 patients with a mean age of 42 years and a mean weight of 97.4kg. Participants were randomly assigned into two groups: one followed a 3:4 interval fasting (actually 4:3, with free-food days included), restricting calories by 80% three times a week, and the other reduced calorie intake by 34% daily. Both groups also participated in a weight loss programme with behavioural support and physical activity advice.
Results showed that after 12 months, the interval fasting group lost an average of 7.7kg, while the daily calorie restriction group lost an average of 4.8kg. In addition, a significantly higher percentage of participants in the interval fasting group achieved significant weight loss (5% and 10% of their original body weight). There were also positive changes in body composition, BMI and waist circumference in favour of the interval fasting group. Interestingly, some health indicators such as blood pressure and cholesterol levels also improved more in the interval fasting group.
It is important to note that there is no data yet on the safety of this diet for certain populations, including children, the elderly, pregnant women, lactating women, and people with certain medical conditions.
Experts consider interval fasting a promising option for weight loss, but note that there is no universal strategy. The effectiveness of this approach may depend on a person’s individual characteristics. In addition, any diet should be balanced and provide the body with all the necessary nutrients.
Which is better interval fasting, or calorie restriction?
A new study confirms that 4:3 interval fasting may be more effective and acceptable for weight loss than traditional daily calorie restriction. However, before changing your diet, you should consult with a doctor or nutritionist to determine the best approach for you.
