{"id":4279,"date":"2025-06-22T04:06:15","date_gmt":"2025-06-22T04:06:15","guid":{"rendered":"https:\/\/www.europesays.com\/us\/4279\/"},"modified":"2025-06-22T04:06:15","modified_gmt":"2025-06-22T04:06:15","slug":"intermittent-fasting-as-effective-as-calorie-restriction","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/4279\/","title":{"rendered":"Intermittent Fasting As Effective As Calorie Restriction"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/06\/female-cooking-at-stove-1296-728-header.jpg\" alt=\"Female cooking at stove in kitchen\" class=\"css-1jytyml\"\/><a class=\"icon-hl-pinterest css-1dn5h5\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" data-event=\"Any Page|Image Pinterest Click|Icon Clicked\" data-element-event=\"OPEN|CONTENTBLOCK|Any Page|Article Body|BUTTON|Image Widget Pinterest Click|\" href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fhealth-news%2Fintermittent-fasting-as-effective-as-calorie-restriction&amp;media=https%3A%2F%2Fmedia.post.rvohealth.io%2Fwp-content%2Fuploads%2F2025%2F06%2Ffemale-cooking-at-stove-1296-728-header.jpg&amp;description=Weight%20Loss%3A%20Intermittent%20Fasting%20As%20Effective%20As%20Calorie%20Restriction\" title=\"Share on Pinterest\" data-pin-custom=\"true\" data-share-url=\"https:\/\/www.europesays.com\/us\/wp-content\/uploads\/2025\/06\/female-cooking-at-stove-1296-728-header.jpg\">Share on Pinterest<\/a>Experts say there\u2019s no compelling evidence of a \u201cbest\u201d diet for weight loss. Anchiy\/Getty Images<\/p>\n<ul>\n<li><strong>Intermittent fasting resulted in similar weight loss as traditional calorie restriction, according to a new review.<\/strong><\/li>\n<li><strong>One form of intermittent fasting, known as whole-day fasting, did yield slightly more weight loss than caloric restriction.<\/strong><\/li>\n<li><strong>Experts say that the similar results across different diet protocols mean individuals trying to lose weight have more options available to suit their lifestyle.<\/strong><\/li>\n<\/ul>\n<p>New research suggests that intermittent fasting is as effective as calorie-restricted diets for weight loss and cardiometabolic risk factors.<\/p>\n<p>A systematic review of nearly 100 randomized clinical trials involving <a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">intermittent fasting (IF)<\/a> and traditional calorie restriction (CR) found that both approaches yielded similar health benefits. The study, published on June 18 in <a href=\"https:\/\/www.bmj.com\/content\/389\/bmj-2024-082007\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-1c2ok3c\">The BMJ<\/a>, found that IF and CR were equally effective.<\/p>\n<p>IF involves designated periods of eating and fasting and places less emphasis on what you eat than when you eat. By contrast, CR targets a specific daily calorie goal and allows any eating schedule.<\/p>\n<p>The analysis included several of the most common IF protocols, including:<\/p>\n<p>All forms of IF and traditional CR produced weight loss compared with no intervention at all \u2014 known as an ad libitum, or unrestricted, diet. Of the three primary IF methods, only alternate day fasting resulted in greater weight loss than CR. However, the authors note that longer trials are needed to substantiate their findings.<\/p>\n<p>\u201cThis analysis suggests that all three approaches, for the most part, lead to similar weight losses. This is why many of us believe that the best approach to <a href=\"https:\/\/www.healthline.com\/nutrition\/25-best-diet-tips\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">losing weight<\/a> is finding an approach that matches your lifestyle and is something you can practice for the long term,\u201d said <a href=\"https:\/\/www.temple.edu\/about\/faculty-staff\/david-b-sarwer-tug35552\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-1c2ok3c\">David B. Sarwer<\/a>, PhD, director of the Center for Obesity Research and Education at Temple University and a spokesperson for the Obesity Society. Sarwer wasn\u2019t involved in the research.<\/p>\n<p>IF has grown rapidly in popularity over the past decade, but evidence of its health benefits \u2014 namely, weight loss and cardiometabolic measures, such as <a href=\"https:\/\/www.healthline.com\/health\/glucose\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">blood glucose<\/a> \u2014 has been inconsistent compared with more traditional, calorie-restricted diets.<\/p>\n<p>Although proponents of IF may be disappointed by the latest findings, experts say that similar results across diets mean that people have more options to find a method that works best for them.<\/p>\n<p>Researchers included 99 randomized clinical trials involving more than 6,500 adults in the systematic review. The average age of participants was 45, and two-thirds were women.<\/p>\n<p>A small percentage was considered healthy, but the vast majority (about 90%) had existing health conditions, including overweight, <a href=\"https:\/\/www.healthline.com\/health\/obesity\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">obesity<\/a>, and both type 1 and <a href=\"https:\/\/www.healthline.com\/health\/type-2-diabetes\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">type 2 diabetes<\/a>. Participants\u2019 average BMI was 31, meeting the standard clinical definition of obesity, which is a <a href=\"https:\/\/www.cdc.gov\/bmi\/adult-calculator\/bmi-categories.html\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-1c2ok3c\">body mass index (BMI of 30 or higher<\/a>.<\/p>\n<p>Trials ranged between 3 and 52 weeks \u2014 with an average of 12 weeks \u2014 and varied in quality.<\/p>\n<p>The review found that both IF and CR led to small reductions in <a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-should-i-weigh\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">body weight<\/a> compared to an unrestricted diet. Among the different IF protocols, only ADF resulted in slightly more weight loss (nearly three pounds) than CR.<\/p>\n<p>Sarwer pointed out that while this may be statistically significant, such additional weight loss would be trivial in improving weight-related health issues.<\/p>\n<p>ADF also slightly outperformed both TRE and whole-day fasting in terms of weight loss, but these findings were not deemed significant. ADF also resulted in slight improvements to <a href=\"https:\/\/www.healthline.com\/health\/cholesterol-ratio\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">total and LDL cholesterol<\/a> compared to time-restricted eating.<\/p>\n<p>\u201cThere is no compelling evidence that there is a \u2018best\u2019 diet for weight loss,\u201d said Sarwer.<\/p>\n<p>\u201cRather, the \u2018best\u2019 approach is one where the person can make small, yet impactful changes to their food choices, eating behaviors, and level of <a href=\"https:\/\/www.healthline.com\/nutrition\/does-exercise-cause-weight-loss\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">physical activity<\/a> that cause minimal disruption to their lifestyle and that they can maintain for the long term,\u201d he said.<\/p>\n<p>Though IF is touted as the diet du jour, there isn\u2019t enough compelling evidence to support it yet. Nonetheless, it has been linked to an <a href=\"https:\/\/www.healthline.com\/nutrition\/intermittent-fasting-guide#benefits\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">array of health benefits<\/a>, including:<\/p>\n<p>The key question, though, is not whether IF is beneficial compared to an unrestricted diet, but whether it\u2019s better than CR. That\u2019s where things are a little unclear.<\/p>\n<p>A <a href=\"https:\/\/www.mdpi.com\/2072-6643\/16\/2\/316\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-1c2ok3c\">2024 review<\/a> found that IF and CR were both associated with weight loss and equally effective across cardiometabolic, cancer, and neurocognitive outcomes. However, they noted that IF studies reported greater adherence, meaning people were better able to stick to them for the trial duration.<\/p>\n<p>A slightly older study <a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa2114833\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-1c2ok3c\">published in NEJM in 2022<\/a> also concluded that among people with obesity, TRE wasn\u2019t more beneficial than CR.<\/p>\n<p>On the other hand, in a clinical trial funded by the NIH, the results of which were <a href=\"https:\/\/www.acpjournals.org\/doi\/10.7326\/ANNALS-24-01631\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-1c2ok3c\">published in April 2025<\/a>, participants who did a variation of whole-day fasting (a 4:3 schedule rather than the more common 5:2) lost 50% more weight than CR (7.6% vs 5% body weight) after one year. <\/p>\n<p>The additional weight loss also translated into cardiometabolic improvements, such as <a href=\"https:\/\/www.healthline.com\/health\/high-blood-pressure-hypertension\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">blood pressure<\/a>, total cholesterol, and A1C.<\/p>\n<p>For now, experts agree that the right diet solution comes down to the individual. The best diet for you is the one you can stick to.<\/p>\n<p>\u201cFasting diets are easier to follow because the rules are fairly simple vs trying to start a Mediterranean diet, for example. Some patients who may particularly benefit from a time-restricted diet, for example, are individuals who tend to snack a lot at night,\u201d said <a href=\"https:\/\/profiles.stanford.edu\/sun-kim\" target=\"_blank\" rel=\"noopener noreferrer nofollow\" class=\"content-link css-1c2ok3c\">Sun Kim<\/a>, MD, an associate professor of Endocrinology, Gerontology, and Metabolism at Stanford Medicine who wasn\u2019t involved in the research.<\/p>\n<p>She also cautions that individuals with diabetes who take insulin should be careful with fasting diets, as they may necessitate adjustments to insulin dosage and scheduling. <\/p>\n<ul>\n<li>are over age 65<\/li>\n<li>have a history of disordered eating<\/li>\n<li>have low blood pressure<\/li>\n<li>are pregnant or nursing<\/li>\n<\/ul>\n<p>One final notable finding of the study was that adherence rates dropped precipitously the longer trials went on. <\/p>\n<p>Studies shorter than 24 weeks had high adherence, above 80%, while trials longer than 52 weeks typically reported poor adherence. In one trial involving whole-day fasting, adherence crashed from 74% at six weeks to just 22% at 52 weeks.<\/p>\n<p>These findings reinforce the idea that diet protocols should not be viewed as \u201cone size fits all\u201d but rather as tailored to each individual\u2019s lifestyle.<\/p>\n<p>\u201cI wish there was an easy solution to weight loss. In our society, there are many forces that push individuals toward <a href=\"https:\/\/www.healthline.com\/nutrition\/10-causes-of-weight-gain\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">weight gain<\/a>. I always discuss with patients about finding a <a href=\"https:\/\/www.healthline.com\/health\/fitness-nutrition\/healthy-lifestyle-benefits\" class=\"content-link css-1c2ok3c\" rel=\"nofollow noopener\" target=\"_blank\">lifestyle change<\/a> that they can sustain for the long haul,\u201d said Kim.<\/p>\n<p>According to Sarwer, small, sustainable changes are key.<\/p>\n<p>\u201cI\u2019m more likely to suggest that people reduce the number of days a week that they eat ice cream, or reduce the portion size they eat, than to recommend that they stop eating ice cream all together,\u201d he said.<\/p>\n","protected":false},"excerpt":{"rendered":"Share on PinterestExperts say there\u2019s no compelling evidence of a \u201cbest\u201d diet for weight loss. Anchiy\/Getty Images Intermittent&hellip;\n","protected":false},"author":3,"featured_media":4280,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[5636,210,1248,1182,5637,67,132,68,428],"class_list":{"0":"post-4279","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-calorie-restriction","9":"tag-health","10":"tag-intermittent-fasting","11":"tag-nutrition","12":"tag-traditional-diets","13":"tag-united-states","14":"tag-unitedstates","15":"tag-us","16":"tag-weight-loss"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/114725046348462456","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/4279","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=4279"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/4279\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/4280"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=4279"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=4279"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=4279"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}