The 4:3 Intermittent Fasting Method

For individuals seeking to shed pounds, a recent study highlights the potential benefits of 4:3 intermittent fasting – a regimen that involves fasting for three days each week while maintaining a regular diet for the remaining four [[1]].

Intermittent fasting, in general, revolves around cycling between periods of eating and voluntary fasting on a regular schedule. A common method is the 16:8 approach, where individuals fast for 16 hours and consume their meals within an 8-hour window.

clinical Trial Results: 4:3 Fasting vs. Calorie Restriction

A year-long clinical trial, spearheaded by Dr. Daniel Ostendorf at the University of Colorado, investigated the efficacy of 4:3 intermittent fasting compared to daily calorie restriction. The findings, published in the *Annals of Internal Medicine*, suggest that the fasting approach may offer a slight advantage.

the study involved 165 overweight and obese adults (with a BMI between 27 and 46) aged 18 to 60. Participants were randomly assigned to either a 4:3 intermittent fasting group (84 individuals) or a daily calorie restriction group (81 individuals). It’s worth noting that, according to the World Health Organization (WHO) Western Pacific region standards, a BMI of 23-24.9 is classified as ‘pre-obese’ or ‘overweight’.

The intermittent fasting group consumed only 20% of their usual daily caloric intake for three days a week, eating freely for the othre four days. The calorie restriction group reduced their daily energy intake by 34%, resulting in the same weekly caloric intake as the fasting group.

Crucially, both groups participated in a extensive weight loss program that included recommendations for increasing moderate-intensity physical activity to over 300 minutes per week.

Weight Loss and Metabolic Health Improvements

After 12 months, the 4:3 intermittent fasting group experienced an average weight loss of 8% of their body weight, compared to a 5% reduction in the daily calorie restriction group [[1]].

Furthermore, the research team observed improvements in cardiovascular metabolic health indicators within the 4:3 intermittent fasting group, including reductions in systolic blood pressure, total cholesterol, and fasting blood sugar levels.

Expert Opinion

Dr. ostendorf emphasized the challenges of long-term daily calorie restriction for many individuals. He stated:

It is difficult for many people to keep the restriction of calories every day in a long term. This study shows that 4: 3 intermittent fasting is an choice strategy that can produce a slightly better weight loss effect.
Dr. Daniel Ostendorf, University of colorado

The Broader Context of Intermittent Fasting

While intermittent fasting is gaining popularity as a weight loss strategy, experts are still debating whether its benefits extend beyond those achieved through simple calorie reduction [[3]]. Losing weight, irrespective of the method, can reduce the risk of obesity-related diseases such as diabetes, sleep apnea, and certain cancers [[2]].