From personal experience, I can say that counting calories is no fun. You have to scrutinize every bite you take, and it can remove a lot of the joy that comes with cooking or eating out. It can also be a slippery slope towards disordered eating patterns. But what if you only had to be super strict about your diet a few times a week to see significant changes on the scale? That's what doctors are suggesting based on new research into the 4:3 method, a combination of intermittent fasting and calorie restriction.
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What is the 4:3 intermittent fasting method?
The researchers behind the study, which was published today in the journal Annals of Internal Medicine, define the 4:3 intermittent fasting (IMF) method as an 80-percent calorie reduction on three nonconsecutive days of the week, with no restriction on the other four.
To determine what the total calorie intake should be on the three "fasting" days, one can calculate their basal metabolic rate (BMR), "the number of calories your body needs to function at a basic level" and maintain its current weight, according to Cleveland Clinic.
Although there are a number of factors that go into determining BMR (gender, age, amount of muscle, to name a few), Cleveland Clinic notes that the average male has a BMR of 1,696 calories per day and the average female 1,410 calories per day.
Therefore, an average female participating in this diet would consume just under 300 calories on their three fasting days. To put this in perspective, a medium-large apple with two tablespoons of peanut butter is about 300 calories.
And though the other four days are calorie restriction-free, dieters are still advised to eat healthily.
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How does 4:3 IMF lead to weight loss?
To arrive at their findings, the researchers analyzed the health data of 165 participants, 73 percent of whom were female. Their mean age was 42, and they had a mean body mass index (BMI) of 34.1, which falls in the obese category. The participants were randomly split into two groups: one that followed the 4:3 IMF diet, and another that restricted their calories by 34 percent every day.
As SciTechDaily notes, "All participants received free gym memberships and were encouraged to exercise at least 300 minutes per week. Both groups also took part in group-based behavioral support and were given tools for calorie tracking along with dietary guidance targeting macronutrient goals: 55% carbohydrates, 15% protein, and 30% fat."
Participants followed these diets for 12 months, at which time the researchers measured their weight-loss results. They found that the 4:3 IMF group lost an average of 7.6 percent of their body weight, compared to the daily calorie restriction group, which lost an average of 5 percent. To put it in simpler terms, the 4:3 group lost an average of 17 pounds, 60 percent more than the other group, as ABC News explained.
Additionally, the 4:3 group showed "lower systolic blood pressure, improved cholesterol levels (total and LDL), and reduced fasting glucose" after one year, points out SciTechDaily.
Why was this the case? The study authors believe the 4:3 IMF method offers people a more realistic way to lose weight compared to daily calorie restriction or traditional intermittent fasting.
Danielle Ostendorf, PhD, a co-author of the study and an assistant professor at the University of Knoxville, referred to the 4:3 method in a press release as "a sweet spot."
"With this 4:3 approach, where they’re fasting three days a week (which are flexible and can be worked around a personal schedule), it might be a middle ground where they feel like they can adhere to it, and it’s feasible to implement in their daily lives," she explained. "And it also produces a significant calorie deficit across the week."
Victoria Catenacci, MD, lead author of the study and an associate professor of medicine at the University of Colorado, echoed this sentiment, adding that the 4:3 group "were more adherent" to the diet than the other group and they were more likely to stick with the plan until the end.
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What could these results mean for you?
When considering any new diet, especially one that significantly restricts calories, it's essential to speak with your healthcare provider before starting.
It's also important to note that all study participants were healthy adults, and there is no data on whether or not they maintained their weight loss after 12 months.
"There are several specific populations that still need to be studied to see if this is a safe and effective weight loss intervention for them, including older adults and people with diabetes, cancer or cardiovascular disease," noted Catenacci.
Ostendorf added that "a specific comprehensive program focusing on 4:3 IMF doesn’t exist to our knowledge." Therefore, she hopes to design such a plan "for implementation in clinics and community programs that are accessible to people and make this something that they can afford."
