Energy balance
Intermittent fasting (IF) produces weight loss and metabolic improvements comparable to continuous caloric restriction (CCR) in adults with overweight or obesity, without providing superior benefits.
If you are overweight or obese, intermittent fasting is a viable option for weight loss, but do not expect it to work better than simply eating fewer calories every day. Studies show that IF and continuous calorie restriction lead to similar weight loss (around 5% of body weight) and metabolic improvements over a year. Choose the method that you can stick with long-term, as adherence is key.
Overall, IF was well tolerated and effective for weight loss in a manner comparable to CCR... There were no additional metabolic effects or benefits over and above CCR.
Why this rating
Based on a narrative review of nine randomized controlled trials (RCTs) with 1-year duration or longer, comparing IF to CCR.
Source
Effect of Intermittent Fasting versus Continuous Caloric Restriction on Body Weight and Metabolic Parameters in Adults with Overweight or Obesity: A Narrative Review
Jessica Abou Chaaya et al. · Journal of Diabetes and Endocrine Practice · 2023
DOI 10.1055/s-0043-1771447
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