Recent research reveals that the 4:3 intermittent fasting method – fasting for three days a week and eating normally for four – may be more effective in weight loss than daily calorie-restricting methods.
A research team at the University of Colorado School of Medicine conducted a 12-month study of 165 overweight or obese adults. Participants were randomly divided into two groups: one group practiced 4:3 intermittent fasting, cutting calories by 80% for three days and eating freely for four days, while the other group stuck to a traditional calorie-restricted diet, reducing daily calorie consumption by 35%.
After 12 months, the 4:3 intermittent fasting group had an average weight loss of 7.6% of their body weight, while the daily calorie-restricted diet group had an average weight loss of only 5%. In addition, the proportion of participants who lost more than 5% of their weight was 58% in the 4:3 intermittent fasting group, which was higher than 47% in the daily calorie-restricted diet group.
The 4:3 intermittent fasting group also improved cardiovascular health indicators such as systolic blood pressure, total cholesterol, low-density lipoprotein (LDL) cholesterol, and fasting blood sugar levels. However, further studies are needed to determine whether these improvements are due to weight loss or the effect of intermittent fasting itself.
Dr. Maria Chondronikola from Cambridge University’s Institute of Metabolic Science said that the study proves 4:3 intermittent fasting works for weight loss, but it’s unclear whether the improvement in cardiovascular metabolic indicators is due to weight loss or the effect of fasting itself. Meanwhile, Dr. Adam Collins, an associate professor at the University of Surrey, noted that achieving a larger calorie deficit in the 4:3 intermittent fasting group may have affected weight loss.
This study suggests that 4:3 intermittent fasting may be more effective in weight loss and improving some cardiovascular health indicators than traditional calorie-restricted methods. However, selecting an appropriate diet according to an individual’s health status and lifestyle is important. In addition, further studies on the long-term effects and safety of intermittent fasting are needed.
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