There are many ways to lose weight, and two of the most popular methods are intermittent fasting and calorie restriction.
Both have been shown to have health benefits.
But which one is more effective?
A study suggests that both intermittent fasting and calorie restriction are at par.
Let’s understand how and do they differ, if at all.
Table of Contents
Intermittent Fasting
The eating pattern involves having periods of time where you can eat whatever food that’s on your mind, but then going without it until the next feeding window opens up again.
Fasting periods can vary from person to person, but they usually last between 12 and 48 hours.
You can drink black coffee, water, and various other non-calorie beverages during a fasting period.
The theory behind intermittent fasting is that you can eat fewer calories and lose weight by restricting your food intake.
Intermittent fasting has also been shown to have other health benefits, such as reducing inflammation, improving brain health, and managing metabolic diseases.
There are a few ways to do this; you can choose whatever works for you.
The 16/8 method: In this, you fast for 16 hours and eat only during an 8-hour window. This is the most popular type of fasting and can be repeated as often or once in a while.
Alternate day fasting: In this, you can fast every other day with a “fast” consisting of 25% of your calorie needs (about 500 calories) and eat normally on non-fasting days.
The 5:2 Method: The process involves capping yourself at 500 calories for two days each week while maintaining healthy eating habits throughout the other five.
Eat-Stop-Eat: It involves going without food for one full day, either once or twice a week. One can choose to do it from lunch to lunch or breakfast to breakfast.
The Warrior Diet: Warrior dieters eat very little during a 20-hour fasting window (only raw fruits and vegetables), then have one large meal. The eating time is usually only 4 hours long.
Calorie Restriction
Calorie restriction is a diet where you ingest lesser calories than your body demands in a day.
This can be accomplished by eating fewer meals, reducing your portion sizes, or choosing lower-calorie foods.
theory behind calorie restriction is that by eating fewer calories, you will lose weight.
Like how eating before bed is bad for health, similarly, consuming more calories than required is unhealthy and one of the main causatives of weight gain.
Calorie restriction helps curb such severe issues.
When practiced for longer-term, it has been shown to have other health benefits, such as better blood sugar control, lower weight, and even longer lifespans.
Like intermittent fasting, calorie restriction has also been found to have a relation to reduced risk of chronic diseases.
Intermittent Fasting Vs Calorie Restriction
There are a few critical differences between Intermittent Fasting Vs Calorie Restriction.
Intermittent fasting is an eating plan, while calorie restriction is a diet. With intermittent fasting, you can still eat your favorite foods (within reason), while on a calorie-restricted diet, you will need to be more mindful of the foods you are eating.
Intermittent fasting can be done in a few different ways. One of the most common methods, the 16/8 method fasts for 16 hours with an 8-hour feeding window. On the other hand, calorie restriction involves eating fewer calories than you usually burn.
Intermittent fasting may help boost your metabolism and burn more fat, as it can allow your body better use insulin. Additionally, fasting has been shown to reduce inflammation and improve brain health. Calorie restriction has also been effective for weight loss; however, it may not have the same benefits on metabolism.
So, if you’re trying to lose weight, either intermittent fasting or calorie restriction can be effective. It’s ultimately up to you to choose which method is right for you. Consider your lifestyle, preferences, and goals when making your decision.
Both are safe for most people.
However, speak to your doctor before starting either method, if you have any medical conditions or take medications.
So, Which One Is More Effective?
Intermittent fasting to lose weight has been a widespread practice for years now, but one study shows that it’s no better than calorie restriction.
The researchers note that physical activity should be included in your regime if you are fasting because this can help with metabolism and better reduce body fat content.
Wrapping up
Ultimately, the best weight loss method is the one that you can stick to in the long term.
If you struggle to stick to a calorie-restricted diet, then intermittent fasting may be a better option.
However, if you can stick to a calorie-restricted diet, then this may be the best option for you.
Work your choice wisely.
