Energy balance

Short-term weekly intermittent energy restriction (IER) produces weight loss equivalent to continuous energy restriction (CER) in adults with overweight or obesity, making it a viable alternative treatment option.

If you struggle with daily calorie counting, try a weekly intermittent energy restriction plan where you restrict calories (420-1500 kcal) for 2-3 days a week (or in 7-day cycles) and eat normally otherwise. This approach yields the same weight loss as daily restriction over 3-6 months. However, be aware that long-term maintenance is not guaranteed by the diet alone; you likely need active weight maintenance strategies after the intervention ends.