New study shows intermittent fasting provides easier weight loss control

Intermittent fasting helps individuals lose as much weight as traditional calorie restriction by changing when people eat rather than what they consume, according to an 18-month clinical trial. Researchers discovered that the alternative dieting method produced similar weight loss results while offering an increased sense of control that accounted for approximately 15% of the total weight loss. The study suggested that the two dieting approaches promote the same weight loss through completely different psychological and behavioural mechanisms.

The Journal of Clinical Nutrition published the study, which was conducted by the University of Adelaide to examine how different dieting approaches affected weight loss, eating habits, mood, sleep, and overall quality of life. More than 200 adults with obesity participated in the clinical trial and were randomly assigned to either intermittent fasting or continuous calorie restriction groups.

Participants in the intermittent fasting group consumed 30% of their daily energy needs between 8am and 12pm on three non-consecutive days each week, followed by a 20-hour fast, whilst eating their usual diet on all other days. Conversely, those assigned to continuous calorie restriction consumed about 70% of their normal calorie intake every day. After six months, participants in both groups lost an average of about 7 kgs of weight.

While traditional diets require weighing food, tracking macronutrients, and counting calories, intermittent fasting relied primarily on a clock. Participants following the fasting plan reported that they did not feel they had to constantly monitor their eating, avoid overeating, or count calories to achieve their weight loss results. Dieters in both groups reported improvements in depression and overall well-being, including on fasting days.

Although intermittent fasting has grown rapidly in popularity as an alternative to boring diet plans, researchers noted that much remains unknown regarding its long-term psychological and behavioural effects compared with traditional dieting strategies. However, the latest findings confirmed that losing weight required ongoing effort to consciously limit intake, and fasting provided a manageable option for those struggling to stick to strict traditional diets.