A recent clinical trial has shed light on the effectiveness of intermittent fasting as a weight loss strategy, revealing that fasting every other day can lead to more significant weight loss than simply reducing calorie intake. According to the study published in the Annals of Internal Medicine, participants who followed the 4:3 intermittent fasting method lost nearly 8% of their body weight over a year, compared to just 5% among those who cut their daily calorie intake by approximately one-third.
The 4:3 intermittent fasting regimen involves restricting calorie intake by 80% for three days each week, alternating with days that allow no dietary restrictions. This method presents a promising alternative to daily calorie restriction, which can be challenging for many individuals. Lead researcher Danielle Ostendorf, an assistant professor of kinesiology at the University of Tennessee Knoxville, noted that their findings suggest that this fasting approach could yield modestly superior weight loss outcomes when integrated into a comprehensive behavioral weight loss program.
In this trial, researchers assigned a total of 165 participants, comprising 84 overweight and obese individuals to the fasting group and 81 to the calorie-cutting group. Both groups were instructed to engage in 300 minutes of moderate-intensity exercise each week, which is double the amount recommended by U.S. physical activity guidelines. Additionally, participants received support from a weight-loss program led by a registered dietitian to enhance their chances of success.
After a year of adherence to their respective weight loss strategies, the results revealed that those practicing intermittent fasting experienced slightly greater weight loss on average. Notably, approximately 38% of participants in the fasting group lost at least 10% of their body weight, compared to only 16% of those who opted for calorie reduction.
Another significant finding from the study was the adherence rates between the two groups. Nearly 30% of participants assigned to calorie cutting dropped out of the study, whereas only 19% of those in the fasting group discontinued their participation. This suggests that the intermittent fasting approach may be more sustainable for individuals looking to lose weight.
Moreover, participants who practiced fasting not only lost more weight but also showed improvements in key health markers, including blood pressure, cholesterol levels, and blood sugar. The researchers highlighted that alternative dietary strategies like intermittent fasting are gaining popularity due to the challenges associated with maintaining a daily calorie-restricted diet. The appeal of intermittent fasting lies in its flexibility, allowing dieters to avoid the daily grind of counting calories.
The study concluded that the periodic nature of intermittent fasting may help alleviate the constant hunger often associated with daily calorie restriction, making it an attractive option for those struggling with weight loss. As more individuals seek effective and sustainable ways to manage their weight, intermittent fasting could emerge as a viable dietary strategy. For further insights and information on fasting, the Cleveland Clinic offers a wealth of resources.
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