Energy balance
Alternate-Day Fasting (ADF) is the specific form of intermittent fasting that drives the superior weight loss results compared to Continuous Calorie Restriction, whereas 'normal' IF forms show no significant difference from CCR.
Not all fasting is created equal. If you want the maximum weight loss benefit, Alternate-Day Fasting (eating very little every other day) is the most effective strategy. However, if you prefer more flexible fasting windows (like skipping one meal a day), your weight loss will likely be similar to simply eating less every day, and you won't get the extra 'boost' that ADF provides.
Two studies of modified ADF fasting showed that IF was more effective than CCR (SMD = −0.69, 95% CI: −1.02 to −0.23, I2 = 0%, p = 0.357). Nine studies of normal IF showed no significant difference between IF and CCR (SMD = −0.10, 95% CI: −0.26 to 0.05, I2 = 13.5%, p = 0.319)
Why this rating
Derived from subgroup analysis of the meta-analysis, which is robust but represents a subset of the total data.
Source
Intermittent Fasting versus Continuous Calorie Restriction: Which Is Better for Weight Loss?
Qing Zhang et al. · Nutrients · 2022
DOI 10.3390/nu14091781
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