Energy balance
Intermittent energy restriction (IER) produces weight loss and cardiometabolic improvements comparable to continuous energy restriction (CER) over short-term trials (8-24 weeks).
If you are struggling with daily calorie counting, intermittent fasting (like the 5:2 diet) is a valid alternative that yields similar weight loss results. It does not offer a 'magic' advantage in fat loss over standard daily restriction, so choose the pattern that you can stick to consistently.
Both intermittent and continuous energy restriction achieved a comparable effect in promoting weight-loss and metabolic improvements.
Why this rating
Systematic review and meta-analysis of 11 RCTs, though limited by short duration and heterogeneity in IER protocols.
Source
Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials
Iolanda Cioffi et al. · Journal of Translational Medicine · 2018
DOI 10.1186/s12967-018-1748-4
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