Energy balance
Intermittent energy restriction (IER) using a 'week-on, week-off' strategy produces weight loss and weight loss maintenance comparable to continuous energy restriction (CER) over 12 months.
If you find daily calorie counting unsustainable, try a 'week-on, week-off' approach. Eat your normal diet for one week, then restrict calories (e.g., to ~1300 kcal) for the next week. Repeat this cycle for a year. This study shows you can achieve the same weight loss and maintenance as eating restricted calories every day, which may help you stick with it longer.
This study indicates that intermittent dieting was as effective as continuous dieting over 8 weeks and for weight loss maintenance at 12 months.
Why this rating
Randomized controlled trial with a relatively small sample size (n=75 randomized, fewer completers) and high dropout rate (40% in first 8 weeks), limiting statistical power.
Source
Effects of intermittent compared to continuous energy restriction on short‐term weight loss and long‐term weight loss maintenance
Jennifer Keogh et al. · Clinical Obesity · 2014
DOI 10.1111/cob.12052
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