Daily calorie restriction has long been a go-to method for weight loss, with the occasional cheat meal thrown in for comfort. But let us be honest – sticking to it every single day is exhausting, and most people give up midway. So, what if being inconsistent actually helps? A new study from the University of Colorado School of Medicine says that following intermittent fasting just three nonconsecutive days a week – without fasting two days in a row – can lead to better weight loss results than cutting calories every day. And that is not all – this pattern may also lead to better overall health.
Even better, this style of eating is far easier to follow over time, which makes it a smart pick for anyone tired of strict diet routines.
What Did The Study Reveal?
Researchers worked with 165 overweight or obese adults who were randomly assigned to either a 4:3 intermittent fasting plan (cutting calories three days a week) or a daily calorie restriction routine for a full year.
Here is what they found after 12 months:
- People in the 4:3 fasting group dropped an average of 7.6% of their body weight, while those in the calorie-cutting group lost about 5%.
- 58% of the people on the fasting plan lost at least 5% of their body weight, compared to 47% on the daily restriction plan.
- Dropout rates were lower among the fasting group (19%) than the calorie restriction group (30%), which shows that people found it easier to stick with.
A More Flexible Approach To Weight Loss
Fasting three nonconsecutive days a week allows people to fit it into their lifestyle without stressing too much. This kind of flexibility makes intermittent fasting more doable long-term and takes the pressure off counting calories every single day.
Things To Consider Before Trying Intermittent Fasting
Even though it looks promising, there are a few things to keep in mind before starting intermittent fasting. According to Harvard Health experts:
- Talk to your doctor first, especially if you have diabetes, are on blood pressure medicine, or feel dizzy when standing up.
- Start slow. Try a 12/12 pattern (12 hours eating, 12 hours fasting) and slowly move to 14/10 or 16/8 if you feel okay.
- This is not a shortcut. Weight loss still takes time, and it only works if you eat healthy on non-fasting days too.
- Fasting alone will not do the trick. You still need to eat balanced meals, keep your portions in check, and cut back on processed food for long-term results.
Experts say the 4:3 intermittent fasting routine looks good for now, but more research is needed to see if it is safe and works for everyone – especially older adults or people with health concerns.
