A new study suggests that a 4:3 intermittent fasting regimen may be a more sustainable way to lose weight than constantly counting calories. Researchers found that participants who fasted three days a week lost an average of 7.6% of their body weight, compared to just 5% in the daily calorie restriction group.
The study involved 165 overweight or obese adults who were randomly assigned to either a 4:3 fasting regimen or a traditional daily calorie restriction plan for one year. Both groups participated in a comprehensive lifestyle program aimed at fostering behavioral change.
Fasting three days a week was found to be more effective than daily calorie counting because it creates a significant calorie deficit across the week. This approach also allows participants to eat their normal diet on the other four days, with an emphasis on healthy foods and portion control.
The benefits of fasting weren’t limited to weight loss. Participants in the fasting group showed more favorable changes in critical health metrics such as systolic blood pressure, total cholesterol, and hemoglobin A1C compared to those on daily calorie restrictions.
However, further research is needed to determine if this 4:3 fasting regimen is safe and effective for different populations, including older adults and people with certain medical conditions. The study’s findings are promising, but more studies are required to confirm the results and develop a comprehensive program around the 4:3 fasting model.
Source: https://nypost.com/2025/04/01/health/3-day-diet-beats-daily-calorie-counting-for-weight-loss-study