A new study has found that intermittent fasting using the 4:3 method may lead to slightly more weight loss than daily calorie counting.
The research, published in the Annals of Internal Medicine, looked at how the two approaches worked over 12 months when combined with exercise and behavioral support.
The study involved 165 adults with overweight or obesity. Half of them followed a 4:3 intermittent fasting plan.
That means they ate very little—about 20% of their usual calories—on three nonconsecutive days each week.
On the other four days, they could eat normally, though they were encouraged to make healthy choices.
The other half of the participants followed a daily calorie restriction plan, eating fewer calories every day to create a 34% energy deficit. Both groups got support, including free gym memberships, advice to exercise for at least 300 minutes a week, and help with nutrition and calorie tracking.
After one year, the people in the 4:3 fasting group lost an average of 7.6% of their body weight, compared to 5% in the daily calorie group. Also, 58% of the fasting group lost at least 5% of their body weight, while only 47% of the calorie-counting group reached that goal.
The fasting group also showed slightly better improvements in some important health markers, including blood pressure, cholesterol, and blood sugar levels.
Researchers believe one reason for this success is that 4:3 intermittent fasting may be easier for some people to stick with.
Since it only involves restricting food three days a week, it may feel less tiring than counting calories every single day.
The study suggests that 4:3 intermittent fasting can be a helpful and realistic option for people trying to lose weight and improve their health. It may not be right for everyone, but it’s another tool to consider alongside traditional dieting methods.
In the end, the best diet is the one you can stick with—and whether it’s fasting or daily calorie control, having support, exercising regularly, and making healthy food choices are key to long-term success.
If you care about weight loss, please read studies that hop extract could reduce belly fat in overweight people, and early time-restricted eating could help lose weight.
For more health information, please see recent studies about a simple path to weight loss, and results showing a non-invasive treatment for obesity and diabetes.
Source: American College of Physicians.
