Energy balance

Intermittent energy and carbohydrate restriction (IECR) performed on 2 days per week yields significantly greater reductions in insulin resistance (HOMA) and body fat compared to daily energy restriction (DER) in overweight women over a 3-month period.

To improve insulin sensitivity and lose more body fat than standard daily dieting, try restricting calories and carbs to very low levels (under 40g carbs, ~600 kcal) for just 2 consecutive days a week. On the other 5 days, eat enough to maintain your weight using a balanced, Mediterranean-style diet. This approach was shown to be more effective for metabolic health and fat loss than restricting calories every single day for 3 months.