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
narrative_reviewCited 2×
Read the paper 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 →