Scientists have long known that losing weight is only part of the challenge. For many people, the hardest part is keeping the weight off.
Many adults lose weight successfully, only to slowly regain it over the following months or years. This cycle can be frustrating and discouraging. A new study from the University of Adelaide suggests that intermittent fasting may offer a simpler approach for some people because it requires less constant attention to food than traditional calorie counting.
Obesity increases the risk of type 2 diabetes, heart disease, high blood pressure, sleep apnea, arthritis, and several types of cancer. Doctors usually recommend eating fewer calories and becoming more physically active. Although these strategies work for many people, counting calories every day can feel tiring and difficult to maintain over long periods.
Intermittent fasting has become increasingly popular because it focuses on when people eat rather than constantly calculating how much they eat. Researchers wanted to discover whether this different approach changes not only body weight but also people’s daily experiences, emotions, eating habits, and quality of life.
The research team recruited more than 200 adults with obesity for an 18-month randomized clinical trial. Participants were randomly placed into one of three groups. One group followed intermittent fasting.
On three non-consecutive days each week they consumed about 30 percent of their daily energy needs between 8 a.m. and noon before completing a 20-hour fast. On the remaining days they ate normally.
A second group reduced their calorie intake to about 70 percent of their usual intake every day. A third group continued their normal diet while receiving general healthy eating advice.
After six months, people following intermittent fasting and those restricting calories every day both lost about seven kilograms on average. The standard care group lost only around two kilograms.
Although the weight loss was similar, the experience was quite different. People using calorie restriction said they constantly needed to watch how much they ate, avoid overeating, and monitor calories. Those using intermittent fasting reported much less need for continuous self-monitoring. They achieved similar weight loss without feeling they had to think about food all day.
Researchers also found that both diet groups reported improvements in mood and overall wellbeing. Even on fasting days, participants generally felt better rather than worse. The findings suggest that intermittent fasting may work through different psychological pathways than traditional dieting.
The researchers believe this could help doctors personalize weight-loss advice. Someone who struggles with daily calorie counting may find intermittent fasting easier to maintain over time, while others may prefer a steady calorie-restricted diet. The best eating plan is often the one a person can comfortably continue for years rather than weeks.
The study was published in the journal Clinical Nutrition. This was a randomized clinical trial involving more than 200 adults with obesity, making it stronger than many diet studies. The researchers compared two active weight-loss approaches with standard care over 18 months, allowing them to examine both physical and psychological outcomes.
However, participants knew which diet they were following, and the study mainly involved adults with obesity, so the findings may not apply to everyone. The results do not show that intermittent fasting is better for weight loss than calorie restriction.
Instead, they suggest it may be easier for some people to follow because it reduces the need for constant calorie counting and self-control. More long-term studies are needed to determine who benefits the most from each approach.
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Source: University of Adelaide.
