Intermittent Fasting vs. Traditional Dieting: What the Research Says
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Understanding Intermittent Fasting and Traditional Dieting
Intermittent fasting (IF) is a dietary approach that alternates between eating and fasting periods, whereas traditional dieting, or continuous energy restriction (CER), involves consistently limiting calorie intake. If you're curious about which method is more effective for weight loss, you're in the right place.
Instead of relying on social media influencers like IntermittentFastingKatie, let's delve into systematic reviews and meta-analyses that compare IF and CER regarding weight loss outcomes. Grab a cup of coffee, and let’s explore the evidence.
Early Research on Intermittent Fasting
The first notable study by Seimon RV and colleagues in 2015 aimed to explore the popularity of intermittent fasting. They conducted a systematic review of 40 studies, with 12 directly comparing IF and CER. Their conclusion stated:
> "While intermittent fasting appears to produce similar effects to continuous energy restriction to reduce body weight, fat mass, fat-free mass and improve glucose homeostasis, and may reduce appetite, it does not appear to attenuate other adaptive responses to energy restriction or improve weight loss efficiency. Intermittent fasting thus represents a valid — albeit apparently not superior — option to continuous energy restriction for weight loss."
This puts IF and CER at a tie: 1–1.
The Comparison Continues
In 2016, another group led by Davis conducted their own systematic review to assess IF's effectiveness for weight loss in overweight and obese adults. They found that:
> "Intermittent energy restriction resulted in comparable weight loss to daily energy restriction when overall energy restriction remained similar between diets. Intermittent energy restriction may be an effective alternative strategy for health practitioners to promote weight loss for selected overweight and obese individuals."
This brings the score to 2–2, highlighting that neither approach holds magical properties.
Further Investigations
Later, in 2016, Headland and team evaluated six studies comparing IF to CER. Their findings indicated:
> "Eight interventions in six trials were used for the meta-analyses, with results indicating neither intermittent nor continuous energy restriction being superior with respect to weight loss. Intermittent energy restriction may be similar to continuous energy restriction and therefore present a successful alternative for individuals who find continuous energy restriction too restrictive."
Now we’re at 3–3.
2018: A Year of Insights
In 2018, Harris and colleagues conducted a systematic review to compare IF and CER. They stated:
> "Although both treatment interventions achieved similar changes in body weight (approximately 7 kg), the pooled estimate for studies that investigated the effect of intermittent energy restriction in comparison to continuous energy restriction revealed no significant difference in weight loss."
The tally stands at 4–4.
A Comprehensive Review
Coffi et al. also published a systematic review in late 2018, concluding succinctly:
> "Both intermittent and continuous energy restriction achieved a comparable effect in promoting weight loss and metabolic improvements."
This leaves us at 5–5.
Finally, in 2022, Xueting Wei led a comprehensive review that confirmed:
> "Compared to continuous energy restriction, intermittent energy restriction showed no significant long-term differences in anthropometric, cardiometabolic, inflammatory, or appetite outcomes in included studies."
Thus, the final score reads 6–6. Intermittent fasting is not inherently superior to traditional calorie restriction for weight loss.
In Summary
Intermittent fasting works, but it is not better than traditional dieting. The benefits stem from a natural reduction in caloric intake rather than any magical properties. IF can be a useful strategy for managing food intake and adhering to a caloric deficit. It may suit those who thrive on fewer, larger meals or those with busy lifestyles.
However, individuals who are pregnant, breastfeeding, have low blood pressure, or a history of disordered eating should approach IF with caution. This article does not constitute medical advice.
For personalized guidance on weight loss and to avoid common pitfalls, consider applying for the 1:1 Coaching Program, where I aim to support you throughout your journey.
The video "Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41" provides insights on how these dietary strategies impact weight loss and health.
In the video "Is INTERMITTENT FASTING really good for you? | DIET REVIEW," experts evaluate the benefits and drawbacks of intermittent fasting compared to traditional diets.