Research
Adherence
Intermittent Caloric Restriction (ICR), specifically Alternate Day Fasting (ADF), is as effective as Continuous Caloric Restriction (CCR) for weight loss but offers superior compliance and lean mass retention.
Try Alternate Day Fasting: Eat normally on one day, then restrict calories significantly (or fast) the next. This method is just as effective for weight loss as daily calorie counting but may be easier to stick to because you aren't restricted every day.
GoodSupportsHIGH confidence
Intermittent CR, including alternate day fasting (ADF), was as effective as continuous CR but may show improved compliance and higher lean mass.
Why this rating
Based on a review of multiple RCTs comparing CCR and ICR, though noting fewer RCTs exist for ADF specifically.
Source
Reversal of Obesity: The Quest for the Optimum Dietary Regimen
Nicoll Rachel · International Journal Of Nutrition · 2017
DOI 10.14302/issn.2379-7835.ijn-17-1548
narrative_reviewCited 2×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Caloric Restriction (CR) is more effective for weight loss than low-fat diets without caloric restriction, and low-carbohydrate diets are more effective than low-fat diets regardless of caloric restriction.Good
- Intermittent Caloric Restriction (ICR) helps overcome metabolic adaptation (slowed resting metabolic rate) associated with continuous caloric restriction.Moderate
Related findings · Adherence
- Regular physical activity (at least 150 minutes/week of moderate-intensity) reduces all-cause and cardiovascular mortality by 20-30% and lowers the risk of type 2 diabetes by 25-35%.Strong
- Increasing physical activity from a sedentary lifestyle to an active one in middle adulthood significantly reduces the risk of coronary events compared to remaining sedentary.Strong
- Resistance exercise is the only intervention capable of consistently restoring muscle function and strength in sarcopenia, partially overcoming age-related anabolic resistance.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →