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Researchers at the University of Tennessee and the University of Colorado found that a new form of intermittent fasting, called the 4:3 method, leads to slightly more weight loss than daily calorie counting. And people found it easier to stick with.
What Did the Scientists Discover?
The study compared two weight-loss strategies in 165 adults with overweight or obesity, according to BBC Science Focus.
One group followed 4:3 intermittent fasting — four normal-eating days and three low-calorie days each week. The other group cut calories every day.
All participants had access to exercise sessions, kept food diaries, and could contact experts when needed.
Over 12 months, people on the 4:3 plan lost an average of 7.6 percent of their body weight, while those in the daily-restriction group lost about 5 percent.
Participants in the 4:3 group also saw improvements in blood pressure, cholesterol, and blood glucose.
So, What Is 4:3 Fasting?
This approach cuts calories sharply on several days each week. In the study, participants picked three nonconsecutive “fasting” days (for example, Monday, Wednesday, and Friday).
On those days they ate about 20 percent of their usual calories: roughly 400–600 calories for women and 500–700 calories for men. On the other four days they ate normally — without set restrictions, though many chose healthier foods.
Part of the method’s effectiveness is that it tends to reduce calorie intake even on nonfasting days.
Even though both groups had the same total weekly calorie allowance, the 4:3 group lost more weight.
The team concluded, “People who want to lose weight should choose a dietary strategy they believe they can stick with long term.”
The results were published in the Annals of Internal Medicine.
