Research
Adherence
Intermittent fasting and time-restricted eating are effective weight loss strategies comparable to daily calorie restriction.
Try intermittent fasting (like 16:8 time-restricted eating or 5:2 fasting) if you struggle with counting calories. It helps restrict intake by limiting the eating window. Be aware of side effects like dizziness, especially if you take diabetes medication.
GoodSupportsHIGH confidence
Recent reviews on intermittent fasting have suggested that, as a weight-loss strategy, it could benefit patients with obesity and has effects comparable to daily calorie restriction.
Why this rating
Based on systematic reviews and meta-analyses.
Source
Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance
Ju Young Kim · Journal of Obesity & Metabolic Syndrome · 2020
DOI 10.7570/jomes20065
narrative_reviewCited 178×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Creating an energy deficit is the primary driver of weight loss, regardless of macronutrient composition.Strong
- High-protein diets (1-1.2 g/kg/day) aid in weight loss maintenance by increasing satiety and preserving lean body mass.Good
- Meal timing, specifically higher-calorie breakfasts and overnight fasting, helps prevent obesity.Good
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
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