Researchers from the University of Tennessee and the University of Colorado have confirmed that a new type of intermittent fasting, known as the 4:3 method, helps shed slightly more weight than traditional daily calorie counting. Plus, sticking to this proposed plan is easier.
What Did the Scientists Discover?
During the study, scientists compared the effectiveness of two dietary strategies aimed at weight loss. The team involved 165 adults with overweight or obesity, as reported by BBC Science Focus.
One group followed the 4:3 intermittent fasting plan, which involved four days of regular eating each week and three days of restricted intake. Meanwhile, participants in the second group reduced their calorie consumption daily.
All volunteers had access to exercise sessions, kept food diaries, and contacted experts as needed.
Over the course of 12 months, participants adhering to the 4:3 scheme lost an average of 7.6 percent of their body weight, while those in the second group lost 5 percent.
Volunteers in the first group also experienced positive changes in blood pressure, cholesterol levels, and glucose levels.
So, What Is 4:3 Fasting?
This type of intermittent fasting is characterized by significant food intake reduction on several days of the week. Participants in the study who followed this scheme chose three non-consecutive “fasting” days each week (for example, Monday, Wednesday, and Friday).
On these days, they consumed only 20 percent of their usual calorie intake: about 400–600 calories for women and 500–700 calories for men. For the remaining four days, they could eat whatever they wanted, although they tended to prefer healthier options.
The 4:3 fasting method is effective also because it subconsciously encourages a reduction in calorie intake even on days when you are not fasting, the study authors noted.
Despite all volunteers being assigned the same total weekly calorie allowance, the group following the 4:3 scheme ultimately lost more weight.
The research team remarked, “People who want to lose weight should choose a dietary strategy that they believe they can adhere to in the long term.”
The results of the study were published in the Annals of Internal Medicine.