Intermittent fasting and calorie control for weight loss – which is more effective?

People often get confused about weight loss – which diet to follow? Which technique will be more effective? Is intermittent fasting better or is restricting calories in the traditional way more beneficial?

A recent large and comprehensive research has made it clear that both methods are almost equally effective in terms of weight loss. That is, whether you set a time limit for eating in a day or eat food every day while counting calories, the results can be almost the same.

What does this new research say?

In this study published in BMJ on June 18, scientists reviewed about 99 clinical trials related to intermittent fasting (IF) and calorie restriction (CR). A total of more than 6,500 adults were included in this, most of whom already had weight or health problems, such as obesity or diabetes.

The aim of the review was to know which of these two diet methods can reduce more weight and which method is more beneficial for cardiometabolic health (such as blood sugar, cholesterol, etc.).

Types of Intermittent Fasting

Intermittent fasting is not a fixed method, but there are many types of it:

1. ADF (Alternate-Day Fasting): Eat normally one day, fast the next day or eat very few calories.

2. TRE (Time-Restricted Eating): Eat only within 8-12 hours every day, fast the rest of the time.

3. 5:2 Diet (Whole-Day Fasting): Fast two days a week and eat normal food for the remaining five days.

 Both diets gave almost similar benefits

This extensive research revealed that whether you do intermittent fasting or eat by reducing the calories every day, both methods help in weight loss.

Although ADF (alternate day fasting) did lose slightly more weight – about 1.4 kg (3 pounds) on average – experts say the difference is not enough to have a significant impact on health.

In the end, both techniques were about equal, whether it was weight loss or heart and metabolism problems.

Experts say: There is no such thing as a “best diet”

Dr. David B. Sarwer of Temple University, who was not involved in the study, says:

“People should follow the approach that is sustainable for their lifestyle and preferences. The best way to lose weight is the one you can follow for a long time without too much stress.”

Sarwer believes that long-term success is achieved not just by diet, but by small positive changes in behavior.

Some key statistics from the study

The average age of participants was 45 years.

About 67% were women.

Nearly 90% of participants were already obese or diabetic.

All trials lasted from 3 to 52 weeks.

The average BMI of participants was 31 (which falls into the obese category).

Effects on cardiometabolic health

The study looked at other health concerns besides weight loss, such as:

Blood sugar levels

LDL (bad cholesterol)

HDL (good cholesterol)

Blood pressure

ADF slightly improved LDL cholesterol and total cholesterol, but these were also minor differences.

Is IF beneficial?

Although intermittent fasting has grown rapidly in popularity in recent years, the scientific evidence has not always been consistent. While proponents of IF often expect miraculous results, this study suggests it may be just a little different or better than traditional diets.

What should I follow?

Every person has a different lifestyle, preferences, and medical condition, so no diet is “one-size-fits-all.” So it’s important to ask yourself these questions:

Can I eat on a schedule?

Can I count calories every day?

Does a method fit in with my work schedule and social life?

If a method conflicts with your lifestyle, you’re not going to be able to stick to it long-term – and that’s where weight gain comes in.

Saying that one diet is the best is a total misconception. Whether you adopt intermittent fasting or restricting calories daily, both methods have been shown to be equally effective.

The truth is that the key to weight loss is consistency, not a magic diet. You should follow a method that you can follow comfortably – only then will you not only lose weight but also keep it off for a long time.

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