Dieting can be tedious over the long term, but a new study offers hope for those struggling with weight loss. Researchers found that a 4:3 intermittent fasting plan led to slightly more weight loss and better changes in blood pressure, cholesterol, and fasting glucose levels compared to traditional daily calorie counting.
The 12-month trial involved 165 adults who were overweight or obese and followed either a 4:3 intermittent fasting plan or daily calorie restriction. Both groups had access to exercise support and behavioral coaching. The results showed that those on the fasting plan lost an average of 7.6% of their body weight, compared to 5% in the calorie restriction group.
The 4:3 intermittent fasting plan involves eating normally for four days and restricting calorie intake to 20% of usual levels on the other three non-consecutive days. This approach may be easier to stick with over time than daily calorie counting, as it only requires tracking calories on “fast” days.
While the study demonstrates that 4:3 intermittent fasting can be a promising option for weight loss, experts caution against making blanket recommendations. Instead, they suggest choosing a dietary strategy that can be sustained in the long term.
Source: https://www.sciencefocus.com/news/intermittent-fasting-3-days-a-week-weight-loss