4:3 Intermittent Fasting Emerges as Effective Alternative for Weight Loss

A recent study has highlighted the potential benefits of 4:3 intermittent fasting as a viable dietary weight loss strategy. Participants will reduce their caloric intake to no more than 20% of their typical daily caloric requirement three days per week, on nonconsecutive days. On the other four days, they are free to eat whatever they want with an emphasis on choosing healthier foods.

The research indicates that individuals following the 4:3 intermittent fasting method lost an average of 7.6% of their body weight over the course of a year. In comparison, individuals on a traditional daily caloric deficit diet achieved just 5% weight loss. This has been done over the same time period. This means that intermittent fasting could provide a better approach for people who want to lose body weight.

4:3 intermittent fasting is categorized as a form of time-restricted eating, which entails consuming food within an eight-hour window followed by a 16-hour fasting period each day. This approach provides immense flexibility, which is why so many participants flock to it. They’re able to experience the normalcy of eating whatever they want for the most part just about every day.

Researchers claim sticking to this fasting schedule could lead to greater weight loss than a typical caloric deficit created every day. Victoria A. Catenacci, MD, emphasized the importance of these findings:

“Our results suggest that 4:3 intermittent fasting is an alternative dietary weight loss strategy that may be easier to adhere to over time, and thus may produce modestly superior weight loss compared with daily caloric restriction over one year, when supported by a behavioral weight loss program. Thus, 4:3 intermittent fasting should be considered within the range of evidence-based dietary weight loss approaches to be offered to people desiring weight loss.” – Victoria A. Catenacci, MD

The research component of the study included a community-based, behavioral weight loss intervention to set participants up for success. This additional layer of guidance may have contributed to the positive outcomes observed in the 4:3 intermittent fasting group.

Despite these exciting results, other experts are warning that we don’t get too ahead of ourselves on this alternate fasting plan. Mir Ali, MD, remarked on the modest nature of the achieved weight loss:

“The 4:3 intermittent fasting benefits were modest at best.” – Mir Ali, MD

Ali explained that this is why intermittent fasting has shown such positive outcomes in a lot of research. Its effectiveness can vary dramatically from individual to individual depending on factors such as health baseline and level of adherence to the diet.

“Intermittent fasting has been shown in many studies to have beneficial effects. Further studies are necessary to define the optimal fasting schedule and delineate the health benefits. Unfortunately, no one method will work for all people.” – Mir Ali, MD

The findings from this study position 4:3 intermittent fasting as an alternative worth considering for those struggling with traditional calorie restriction methods. Now, despite emerging options and new approaches, daily calorie restriction is still the primary strategy used by people who are trying to lose weight. The particular format of intermittent fasting might offer a new and effective departure from the norm for dozens of people that try it.