Research
Adherence
Intermittent Energy Restriction (including Intermittent Fasting and Time-Restricted Feeding) produces similar short- and long-term weight loss to continuous daily energy restriction when total caloric intake is equal.
If you struggle with daily calorie counting, try Intermittent Fasting (like 16:8 or 5:2). It works just as well as eating fewer calories every day, as long as you don't overeat on your 'off' days. Choose the schedule that fits your lifestyle best.
GoodSupportsHIGH confidence
Intermittent fasting and daily energy restriction result in similar short- and long-term weight loss, when isocaloric intakes are prescribed. A meta-analysis of 6 studies... observed similar weight losses between interventions
Why this rating
Based on meta-analysis of 6 studies.
Source
Dietary interventions for obesity: clinical and mechanistic findings
Ariana M. Chao et al. · Journal of Clinical Investigation · 2021
DOI 10.1172/jci140065
narrative_reviewCited 241×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Very Low-Energy Diets (VLEDs, <800 kcal/d) produce significantly greater short-term weight loss than Low-Energy Diets (LEDs, 800-1800 kcal/d), but this advantage diminishes and becomes statistically non-significant after 12 months.Good
- Low-Carbohydrate Diets (LCDs) produce greater short-term weight loss than Low-Fat Diets (LFDs), but this difference disappears after 12 months when both diets are isocaloric.Good
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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 →