Weight loss can be achieved through both continuous and intermittent calorie restriction - but which is more effective? Subscribe to Nourishable at [ Ссылка ]
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References
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Sustainability of health behaviors as related to health goals. One health goal for many is weight loss, there are many ways including continuous calorie restriction or intermittent calorie restriction. An American Journal of Clinical Nutrition study from Nov. 2018 by a group of researchers in Heidelberg, Germany compared continuous calorie restriction and intermittent calorie restriction with control for 12 wks, looked at weight loss after 12 weeks of counseling, then at 12 weeks later no regular counseling and 50 weeks later no contact at all.
CCR reduced their caloric intake by 20% every single day, whereas the ICR followed the 5:2 plan. - they ate unrestricted 5 days a week, and then reduced their caloric intake by 75% two non-consecutive days per week.
Although ICR lost slightly more weight after 12 weeks, at the end of the maintenance and follow up they were indistinguishable from the CCR.
What I take away from this is that there are many different behaviors that you can choose to work towards health goals, there aren’t major differences between them, so choose whatever is the most sustainable to you - based on your personality, your lifestyle. There’s no one way to do things.
Similar from another study released in 2018. This was a year long study in which 600 people were randomized to either a healthy low carb or a healthy low fat diet for weight loss. At the end of the year both groups lost the same amount of weight. There was no different in the effectiveness of low carb versus low fat diet for weight loss - so choose whichever is more sustainable for you.
In wellness there are some non-negotiables - things you have to do to be healthy. You have to eat a nutrient dense diet with diverse fruits and vegetables, you have to get some physical activity, and if weight loss is your goal, you need to create a calorie deficit. But there is no singularly right or wrong way in how you do these. Choose methods that are sustainable for you based on your personality, preferences and lifestyle. Because if its not sustainable for you, you won’t stick with it and then it won’t be effective in the long term.
