A recent study highlights the effectiveness of the 4:3 intermittent fasting program, which has demonstrated superior weight loss results compared to traditional daily calorie counting. Through this program, participants learn to eat regularly and appropriately every day. On the days they do eat, they consume very few calories and evidence thus far suggests this method can be effective after 12 months.
The 4:3 program restricts total calories only on designated days of the week. For women, the goal is around 400 to 600 calories on those three non-consecutive fasting days. Men need to reduce their calorie consumption to about 500 to 700 calories during the same fasted windows. Participants only had to pay attention to calories on these fasting days, allowing the program to feel less overwhelming than having to restrict every day.
Promising Results from the Study
The study indicated that individuals following the 4:3 principles experienced greater weight loss compared to those who adhered to daily calorie counting methods. Over the course of the year-long study, participants in the 4:3 group lost an average of 6.4 pounds more than those in the calorie-counting group. The study was led by UNC’s Victoria Catenacci, MD, and Danielle Ostendorf, PhD. As big fans of intermittent fasting, they’re convinced that their approach to intermittent fasting will be the ideal solution for most users.
“This is the only study to date in humans that has shown this,” – Krista Varady, PhD
Many participants achieved incredible results using a semi-structured eating plan. When people could eat freely four days a week and were calorie-limiters three days, they reported feeling more control over their diets. Catenacci and Ostendorf further clarify that this paradigm involves three days a week of severe calorie deficit. The catch is that on those other four days, you have free rein calorie-wise.
While it is an incredibly useful program, it can be very difficult to follow. Varady underscored issues with extreme calorie restriction. She explained that “It’s based on heavy calorie restriction on multiple days a week, and you end up being really hungry.
Hormonal Implications of Fasting
One significant factor contributing to the effectiveness of the 4:3 program may be its impact on key hormones related to hunger and fullness. Some researchers even argue that intermittent fasting results in more significant weight loss. This effect happens in part because it affects hormones such as leptin and ghrelin. Leptin signals fullness, while ghrelin triggers hunger.
Michael Snyder, MD, emphasized these hormonal dynamics, stating, “That said, there may be some metabolic benefits to intermittent fasting as well. In general, intermittent fasting, like the 4:3 program utilized in the study, may promote greater weight loss than simple calorie restriction due to its purported effect on key hormones.”
For women, the hormonal effects of intermittent fasting can be different than men. Snyder cautioned that such programs might lead to hormonal disruptions in women that could affect reproductive hormones and menstrual cycles. He continued, “It can cause endocrine disruption, particularly in females. This can affect reproductive hormones and menstrual cycles, and in some instances thyroid hormones.”
The Role of Support and Long-Term Considerations
Interestingly, the study pointed to the impact of further support structure like regular check-ins with RDs. Catenacci and Ostendorf agreed that these interactions must have boosted the experience and results of participants.
It is important to acknowledge that while the 4:3 program showed success in a controlled setting over 12 months, longer-term outcomes remain unaddressed. The findings may not be universally applicable across all demographics, as Catenacci and Ostendorf pointed out: “That limits the generalizability of our results to these groups.”
If you’re considering options to lose weight, consider the pros and cons of counting calories. Snyder recommends looking at intermittent fasting methods as another option. As he noted, “In contrast, a more modest, daily calorie deficit may not make you feel that deprived on a day-to-day basis.”
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