Adherence

4:3 intermittent fasting (80% energy restriction on 3 nonconsecutive days/week) produces modestly greater weight loss than matched daily caloric restriction over 12 months when both are delivered within a high-intensity, comprehensive behavioral weight loss program.

If you struggle with daily calorie counting, try 4:3 intermittent fasting: restrict calories by 80% on 3 nonconsecutive days a week and eat normally on the other 4. This approach led to slightly better weight loss than daily restriction in a 12-month study, likely because it is easier to stick to. Combine this with regular exercise and behavioral support for best results.