Energy balance
Intermittent energy restriction (IER) produces superior short-term weight loss and fat mass reduction compared to continuous energy restriction (CER) in primary care settings, but is associated with higher attrition and rapid weight regain after intervention cessation.
If you try Intermittent Energy Restriction (eating very little on 2 days, normal on 5), you might lose weight faster in the first 6 months than if you cut calories every day. However, be aware that this approach is harder to stick with long-term; many people quit or regain the weight once they stop the strict fasting days. It works best if you have medical support to manage side effects like dizziness.
Among completers, mean (SEM) WL was greater in the IER group at 6 months (5.4 ± 1.1% versus 2.8 ± 0.6%; p = 0.01), as were reductions in fat mass (p < 0.001)... However, in the IER group, changes in anthropometry and blood pressure in the IER group had reverted to baseline by 12-month follow-up, whilst the CER group maintained weight loss but showed an increase in blood pressure.
Why this rating
Observational cohort study with self-selection bias, high attrition (66%), and small sample size (n=197), limiting causal inference.
Source
Efficacy of an intermittent energy restriction diet in a primary care setting
Rona Antoni et al. · European Journal of Nutrition · 2019
DOI 10.1007/s00394-019-02098-y
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