Weight loss is a challenging journey, there’s no two ways about that. With restrictions on eating habits, lots of exercise and activities, and information overload on the internet – the journey isn’t easy. But a healthy lifestyle is non-negotiable. Out of all the weight loss routes, having a restricted diet is considered as the hardest one, more popularly known as intermittent fasting. But is it so effective? Here’s what research says.
According to a new study at the University of Colorado School of Medicine, following three days of intermittent fasting on non-consecutive days each week can lead to better results instead of cutting calories daily. Not only this, it can also help to improve the overall well-being.
What does research say about intermittent fasting?
The researchers worked with 165 overweight adults who were arbitrarily assigned to either a 4:3 intermittent fasting plan (cutting calories 3 non consecutive days a week) or a daily restriction plan for a year.
What did researchers find?
People with intermittent fasting plans dropped more weight than people in the calorie-cutting group, as the 4:3 fasting group lost an average of 7.6% of their body weight, while the other group lost about 5%. 58% of the obese lost at least 5% of their body weight due to fasting, whereas only 47% lost it by cutting calories daily.
Dropout rates were higher among the calorie-cutting group, which was 30%, than the fasting group, which was 19%. Thus, it signifies people found it easier to fast 3 days a week than to follow a diet plan.
Subtle approach to weight loss
Intermittent fasting 3 days a week can be implemented more easily than a daily diet plan in day to day life. It also allows you to eat your favorite food other days of the week, considering the food to be healthy, without getting involved in cheat days during diet plans. The flexibility that intermittent fasting offers makes it easier to follow and fit into daily life than following strict diets every day.
Things to remember before intermittent fasting
Though it looks really beneficial, there are a few things to be considered before starting intermittent fasting. According to Harvard health experts, it is advisable to take advice from your doctor, especially if you have diabetes, blood pressure problems, or feel weak.
Start it slow and make changes later for better results to see how your body is reacting towards it. Try a 12/12 pattern (12 hours eating, 12 hours fasting) first and slowly move to 14/10 or 16/8 if you feel okay. Fasting is not a key to instant weight loss. Weight loss still takes time, and it only works if you eat healthy on the other 4 days too.
Although it is important to remember that fasting alone will not be enough. You still need to eat balanced meals, keep track of quantity, and try to avoid processed food for long-term benefits.
According to experts, the 4:3 intermittent fasting routine looks beneficial for now, but it requires more research to see if it is safe and can be considered for everyone—especially older adults or people with health issues.
