Energy balance
Intermittent energy restriction (IER) diets (time-restricted eating, alternate-day fasting, and 5:2 diet) do not produce superior improvements in body weight, fat mass, or cardiometabolic risk markers compared to continuous energy restriction (CER) when total energy intake is matched.
If your goal is weight loss or better metabolic health, you do not need to adopt a complex intermittent fasting schedule. A standard daily calorie restriction diet is equally effective. Focus on maintaining a consistent caloric deficit rather than restricting your eating window, unless you personally prefer the structure of fasting.
In conclusion, the 3 IER diets combined did not lead to superior improvements in anthropometrics and cardiometabolic risk markers compared with CER diets.
Why this rating
Systematic review and meta-analysis of 28 randomized controlled trials.
Source
Effects of Intermittent Energy Restriction Compared with Those of Continuous Energy Restriction on Body Composition and Cardiometabolic Risk Markers – A Systematic Review and Meta-Analysis of Randomized Controlled Trials in Adults
Maite M. Schroor et al. · Advances in Nutrition · 2023
DOI 10.1016/j.advnut.2023.10.003
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