Energy balance

Intermittent fasting for two consecutive days per week (IF2-P) produces significantly greater weight loss and waist circumference reduction than fasting for one day per week (IF1-P), despite both groups consuming matched total weekly energy intake and expenditure.

If you are overweight or obese, trying intermittent fasting for two consecutive days a week (like 26:2 or 60:168 patterns) may yield better weight loss results than fasting for just one day, even if you eat the same total amount of food over the week. Ensure your fasting days are nutrient-dense and low-sugar, and your feeding days include adequate protein (30-35% of calories) to preserve muscle mass.