Energy balance
Intermittent Energy Restriction (IER) diets, including Alternate-Day Fasting (ADF) and Time-Restricted Feeding (TRF), produce weight loss and metabolic improvements (reduced triglycerides, LDL, and blood pressure) that are comparable to Continuous Energy Restriction (CER) diets when total caloric intake is matched.
If you struggle with daily calorie counting, try Intermittent Energy Restriction. You can either fast on alternate days (eating very little or nothing on fast days) or restrict your eating to a specific window (e.g., 8 hours) each day. The goal is to reduce total weekly calories, not necessarily to eat less every single day. Expect to lose about 3-8% of your body weight over 2-3 months, similar to what you would get from eating less every day.
In the literature, the IER diet is known as an effective method for bodyweight reduction. Furthermore, IER diets have a beneficial effect on systolic or diastolic pressure, lipid profile, and glucose homeostasis. In addition, IER diets are presented as being as efficient as a continuous energy restriction diet (CER) in losing weight and improving metabolic parameters.
Why this rating
The paper is a review of multiple RCTs and meta-analyses, providing strong aggregate evidence, though individual study quality varies.
Source
The Role of Intermittent Energy Restriction Diet on Metabolic Profile and Weight Loss among Obese Adults
Agata Stanek et al. · Nutrients · 2022
DOI 10.3390/nu14071509
More from this paper
- Intermittent Fasting improves metabolic health markers, including insulin sensitivity, lipid profiles (reduced triglycerides and LDL), and blood pressure, independent of weight loss magnitude, through mechanisms involving ketone body production and hormonal regulation.Good
- Adherence to Time-Restricted Feeding (TRF) is generally high and well-tolerated, with compliance rates of 65-75% in short-term studies, and greater fasting duration is associated with higher adherence.Moderate
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