DIETING for three days is as good as doing it for seven if you want to lose weight, according to a study.
Research found 4:3 intermittent fasting was even slightly more effective than cutting calories every day.
The diet pattern means slashing food intake to just 500 calories every other day, for a total of three days each week, and eating normally for the alternate four days.
For example you could eat regularly on Monday, Wednesday, Friday and Sunday and fast on Tuesday, Thursday and Saturday.
A study by the University of Colorado found people cutting energy intake by 80 per cent three times per week lost an average of eight per cent of their bodyweight in a year.
By comparison, those reducing calorie intake by a third, seven days a week, lost only five per cent.
The fasting group also appeared to have healthier blood test results, with lower pressure, cholesterol and blood sugars.
‘Challenging’ to limit calories every day
Study author Dr Danielle Ostendorf said: “Long-term adherence to daily caloric restriction is challenging for many people.
“Our results suggest that 4:3 intermittent fasting is an alternative strategy that may produce modestly superior weight loss.
“The flexibility of the 4:3 programme, in which participants can select the days on which to fast each week, may have enhanced adherence compared with a more rigid one.”
Two thirds of Brits are overweight and many fail to lose flab or keep it off.
On average, adult women need 2,000 calories per day to keep their weight steady, and men 2,500kcal – although this varies depending on size and exercise.
[bc_video account_id=”5067014667001″ application_id=”” aspect_ratio=”16:9″ autoplay=”” caption=”GP-approved tips to really lose weight safely – and keep it off ” embed=”in-page” experience_id=”” height=”100%” language_detection=”” max_height=”360px” max_width=”640px” min_width=”0px” mute=”” padding_top=”56%” picture_in_picture=”” player_id=”default” playlist_id=”” playsinline=”” sizing=”responsive” video_id=”6360300686112″ video_ids=”” width=”640px”]In Dr Ostendorf’s study, in the journal Annals of Internal Medicine, fasting participants reduced calories by 80 per cent.
This would be equal to 400kcal from a 2,000kcal diet or 500kcal for a 2,500kcal diet.
[authenticated-scripts src=”%3Cscript%20class%3D%22palin-poll%22%20src%3D%22https%3A%2F%2Fwww.thesun.co.uk%2Fpollingwidgets%2Fv3%2Fwidget.js%3Fquestion_id%3D110913%26game%3Dpolling%22%3E%3C%2Fscript%3E” type=”embedded” width=”100″ /]Daily diet participants instead reduced their intake by 34 per cent every day – to approximately 1,300kcal or 1,650kcal, respectively.
Everyone in the study was also encouraged to exercise and went to regular slimming classes.
Dr Adam Collins, from the University of Surrey, was not part of the study but added: “The research reaffirms that intermittent energy restriction can be effective and sustainable for weight loss.
“But the extent of weight loss was highly variable within each group, suggesting it may not be the best for everyone.”