Monitoring your dietary intake is crucial for weight loss. Achieving a calorie deficit is vital, particularly if your aim is to lose excess weight. Nevertheless, a recent study published in April 2025 in the Annals of Internal Medicine suggests that a particular type of intermittent fasting could be more effective than the conventional approach of daily calorie restriction.

4:3 intermittent fasting method

According to the research, the 4:3 intermittent fasting approach proves to be more effective than conventional dieting methods. But what does this type of intermittent fasting entail? It is a weekly regimen, differing from the daily calorie tracking typically employed. This method consists of consuming minimal calories on three days of the week while maintaining a normal diet on the remaining four days. During the fasting days, individuals intake only 20% of their usual caloric requirements, whereas on non-fasting days, they eat their regular meals.

The study involved 165 adults classified as overweight or obese, who were split into two groups. One group adhered to the 4:3 intermittent fasting plan, while the other followed a standard daily calorie restriction diet, which involved a daily caloric reduction of 34%.

The results indicated that after one year, participants on the 4:3 intermittent fasting plan experienced an average weight loss of 7.7 kg (17 pounds), in contrast to the daily calorie restriction group, which lost approximately 4.8 kg (11 pounds). These results are significant, demonstrating that intermittent fasting enabled participants to shed about 7.6% of their body weight, compared to 5% in the group following a traditional daily diet, thereby highlighting the greater efficacy of intermittent fasting.

Why this may work better for some people

Moreover, the 4:3 intermittent fasting approach offers advantages that extend beyond mere weight loss, proving to be more practical and manageable. According to researchers, individuals adhering to this plan demonstrated a higher likelihood of maintaining their commitment. This suggests that, over time, it may yield greater benefits. While both groups in the study experienced weight loss and enhancements in their health metrics, including blood pressure, the intermittent fasting group exhibited greater consistency.

This method of intermittent fasting is more sustainable and less stressful, as participants can eat normally on non-fasting days, making it a more acceptable option for the long term.

Read Also: Busy Schedule? A Nutritionist’s Simple 3-Step Meal Prep Plan for Healthy Eating

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