New research from the University of Adelaide finds that individuals with a history of weight loss and gain may find intermittent fasting a simpler and more sustainable alternative to traditional calorie counting.
The survey analyzed not only the participants’ weight loss, but also investigated the influence of various dietary strategies on eating patterns, mood, sleep quality and general well-being.
Scientists found that both intermittent fasting and constant calorie restriction resulted in similar weight loss. However, fasting followers did not report the same requirement for continuous monitoring of food intake, avoiding overeating or the need to calculate calories to achieve their goals.
New psychological perspective on the weight loss journey
This experience contrasted significantly with that of individuals who opted for a calorie-restricted diet. The latter indicated that the weight loss process required an incessant effort to deliberately control the portion of food consumed and resist the urge to overeat. Difficulty maintaining conscious control is often the reason many traditional diets fail in the long term, and researchers have estimated that this greater sense of control was responsible for approximately 15% of the weight loss observed.
“Although numerous dietary regimes lead to weight loss, adherence to them can be arduous, making it difficult to maintain the weight achieved in the long term”, explained Professor Leonie Heilbronn, linked to the Faculty of Medicine at the University of Adelaide and the South Australian Institute of Medical and Health Research.
“The findings of our study suggest that intermittent fasting represents a promising alternative route for individuals who face challenges in adhering to conventional weight loss methods,” added the researcher.
Details of the methodology that compared three dietary regimes
More than two hundred adults diagnosed with obesity participated in this clinical trial that lasted 18 months. Those involved were randomly distributed into three distinct categories: one group followed intermittent fasting, another continued calorie restriction and a third followed standard treatment.
Participants in the intermittent fasting group ate 30% of their daily energy needs between 8 am and 12 pm, on three non-sequential days per week. Once this feeding interval was completed, they began a 20-hour fast. On the remaining days of the week, they maintained their routine diet.
Those allocated to continued calorie restriction consumed approximately 70% of their usual daily calorie intake. The standard treatment group preserved their usual diets, however, receiving advice on healthy eating practices.
Similar weight results with different experiences of the participants
After six months, members of both the intermittent fasting and calorie restriction groups showed an average loss of approximately seven kilos. In contrast, participants who received standard treatment lost only two pounds.
Individuals from both groups who adopted the diets also reported significant improvements in depression and general perception of well-being, including during days dedicated to fasting.
The findings, published in the renowned journal Clinical Nutrition, indicate that intermittent fasting and calorie restriction can boost weight loss through different psychological and behavioral mechanisms.
“Psychological and behavioral aspects have a considerable impact on people’s ability to follow eating plans. Intermittent fasting has the potential to aid weight loss in ways that are less linked to consciously limiting food intake,” said Professor Heilbronn.
Deepening research into the impacts of intermittent fasting
Despite the rapid rise in popularity of intermittent fasting, researchers point out that there is still much to be understood about its long-term psychological and behavioral effects, especially when compared to more conventional dietary strategies.
“It is essential that future investigations are designed to identify those who face obstacles in improving their eating habits, as these individuals could benefit more from diets based on intermittent fasting, enabling more personalized weight control”, concluded Professor Heilbronn.
