Intermittent Fasting vs Daily Calorie Restriction: Which Works Better?
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Introduction
Losing weight is not just about eating less—it's also about finding a method that works for your lifestyle. Two common ways people try to lose weight are intermittent fasting and daily calorie restriction. A new study looked at a specific type of fasting called 4:3 Intermittent Fasting and compared it to traditional calorie counting over 12 months.
What is 4:3 Intermittent Fasting?
In 4:3 Intermittent Fasting, people eat very little (about 20% of their normal calories) on three non-consecutive days a week and eat normally the rest of the week. It’s a cycle of “fast” days and “feast” days. This method aims to make calorie restriction feel less constant and more manageable.
What is Daily Calorie Restriction?
Daily Calorie Restriction means eating fewer calories every day—about 34% less than your usual needs. It’s steady and consistent but can be hard to stick to over time because you're always limiting yourself.
The Study Setup
Researchers enrolled 165 adults with overweight or obesity. They were split into two groups: one followed 4:3 intermittent fasting, and the other did daily calorie restriction. Both groups got behavioral support, learned calorie tracking, and were encouraged to exercise regularly.
Key Findings
After 12 months:
The 4:3 Intermittent Fasting group lost more weight (7.7 kg) than the daily calorie restriction group (4.8 kg).
A higher percentage of people in the fasting group lost at least 5% or even 10% of their body weight.
Both groups improved in health markers like blood sugar and cholesterol.
Why Did Fasting Work Better?
Here's the interesting part: the 4:3 fasting group ended up eating fewer calories overall compared to the daily calorie restriction group. Even though both were given diets meant to cut about 34% of calories per week, the fasting group stuck to their calorie goals more closely. That’s likely why they lost more weight.
Other Studies Show Different Results
Past studies that matched total calories between fasting and daily restriction found that weight loss was about the same. This suggests that the key isn’t just how you cut calories, but whether you can stick to it. In this study, 4:3 fasting helped people stick to their calorie goals better.
Conclusion
4:3 Intermittent Fasting may help some people lose more weight simply because they find it easier to follow. It’s not magic—it still comes down to eating fewer calories—but the fasting pattern may make it easier for some to stay on track. If you’ve struggled with daily calorie cutting, this might be a method worth trying under professional guidance.