Energy balance
Intermittent energy restriction (alternating 2-week energy restriction blocks with 2-week energy balance blocks) yields significantly greater weight and fat loss than continuous energy restriction in obese men, primarily by attenuating adaptive thermogenesis.
If you are struggling with weight loss plateaus or metabolic slowdown on a standard diet, try cycling your calories. Eat at a 33% deficit for two weeks, then eat at your maintenance level for the next two weeks. Repeat this cycle. This approach may help you lose more fat and preserve your metabolism better than staying in a deficit continuously, provided you strictly control calories during the maintenance phases.
Greater weight and fat loss was achieved with intermittent ER. Interrupting ER with energy balance 'rest periods' may reduce compensatory metabolic responses and, in turn, improve weight loss efficiency.
Why this rating
Randomized controlled trial with a relatively small sample size (N=51, N=17 per protocol for final analysis) but rigorous metabolic ward conditions.
Source
Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study
Nuala M. Byrne et al. · International Journal of Obesity · 2017
DOI 10.1038/ijo.2017.206
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