Why intermittent fasting for 3 days may lead to more weight loss

Reducing calorie intake three days per week could result in greater weight loss compared to consistent daily dieting and might prove more effective than various forms of intermittent fasting, according to recent research.

In a new study In the Annals of Internal Medicine, scientists instructed participants to decrease their caloric consumption by 80% of their required amount for maintaining weight on three non-adjacent days per week. During the rest of the week, there were no limitations on calories, although individuals were advised to opt for healthier food selections.

Throughout a year, individuals following an intermittent fasting regimen shed almost 17 pounds, which is roughly 60% more weight compared to those instructed to reduce their daily caloric intake by one-third, as per the study.

This form of intermittent fasting seems to be more straightforward to follow consistently over the long term. Dr. Victoria Catenacci , the primary researcher for the study and an associate professor of medicine at the University of Colorado, told ABC News.

She mentions that consistently limiting calorie intake is quite challenging. It’s simply an approach individuals might want to think about.

She observed that neither group met their calorie goals; however, those who practiced fasting for several days each week consumed fewer calories in total and found it easier to adhere to the regimen.

Danielle Ostendorf Another author of the study and an assistant professor at the University of Knoxville suggested that previous research may not have demonstrated similar levels of success with intermittent fasting due to an inadequate or excessive number of fasting days, which rendered these regimens either inefficient or difficult to adhere to.

MORE: What to understand about intermittent fasting: Is it suitable for you?

Ostendorf suggests that fasting for three days is "somewhat of a perfect balance."

The participants were involved in an extensive lifestyle program aimed at fostering behavioral changes. This included setting fitness objectives, participating regularly in group sessions facilitated by nutritionists, and obtaining individualized assistance.

The authors highlight that extra assistance had a significant impact. As Ostendorf noted, "This initiative genuinely offered accountability to the participants along with social backing. It allowed them to gain knowledge from one another."

None of the participants mentioned any drawbacks related to the diet. Nevertheless, the research was limited to healthy adults and did not include individuals suffering from severe conditions such as diabetes.

The authors suggested that individuals thinking about this kind of fasting should consult both their physician and a certified nutritionist. Additionally, they recommended enrolling in a support group for motivation and responsibility purposes.

FURTHER: Some compounded forms of certain weight-loss medications will face restrictions.

Dr. Amy Rothberg An endocrinologist and head of the University of Michigan Weight Management Program advocates for patients experimenting with new diets provided these incorporate balanced nutrition. She stated, “Should that be what they believe they can stick with, I fully endorse it.”

She suggested that if counting calories isn’t appealing, monitoring and recording what you eat might help. Intermittent fasting could be advantageous for certain individuals,” she noted. Nonetheless, she emphasized that people ought to opt for dietary plans they can maintain over the long haul.

The research did not follow up with participants past the one-year mark to determine if they sustained their weight loss.

There isn’t a one-size-fits-all optimal diet," Rothberg stated. "Hence, you should discover a method that suits that particular person.

Catenacci shares this perspective with her clients, suggesting an array of approaches tailored to their interests.

"Ultimately, the most suitable diet for an individual is the one they believe they can stick with long-term," Catenacci stated.

Dr. Alice Gao, who holds an MD and MPH degree, is currently a family medicine resident at Temple Northwest Community Family Medicine and also serves as part of the ABC News Medical Unit.