Dieting becomes a priority for millions of people during the spring—gotta get ready for the beach, right? A 2020 study published in the medical journal Body Image found evidence of this, leaving researchers to conclude that “individuals’ apprehensions about heightened Summertime body dissatisfaction would motivate Springtime dieting.”

It’s typical for people seeking to shed a few pounds to cut back on calories, either by restricting the amount of food they eat or substituting favorite snacks with healthier alternatives. But, if you’re looking for a healthy way to lose weight quickly, there might actually be a better strategy: fasting.

Researchers at the University of Colorado, who published their results in the journal Annals of Internal Medicine, conducted a study to determine which dieting method was more effective: intermittent fasting or daily caloric restriction. To do this, they gathered 165 participants between 18 and 60 years old who had a body mass index (BMI) of 27 to 47 kg/m2. For context, the Cleveland Clinic says a BMI of 25 to 30 is overweight, a BMI of 30 to 40 is obese, and a BMI over 40 is considered “Class III obesity,” also known as morbidly obese.

Participants were divided into two groups, one that fasted and a second that reduced their calorie intake. Researchers directed those fasting to restrict eating by 80% on three nonconsecutive days each week but eat regularly on the other days. The calorie restriction group, on the other hand, decreased the amount they ate by 34%.

Additionally, all participants, regardless of their assigned group, partook in a “high-intensity comprehensive behavioral weight loss program that included group-based behavioral support and a recommendation to increase moderate-intensity physical activity to 300 minutes per week.”

A total of 125 participants finished the 12-month study. Reviewing the results, researchers found that those who fasted lost more weight than those who cut back on calories, weighing an average of about 6.4 pounds less. These participants, who typically consumed fewer calories than the other group, also experienced “improvements in blood pressure, cholesterol levels and blood sugar,” highlights HealthDay.

While these results alone may be worth giving fasting a go, researchers note there are other benefits, too.

“The more important message to me is that this is a dietary strategy that is an evidence-based alternative, especially for people who have tried [daily caloric restriction] and found it difficult,” said Victoria Catenacci , MD, in a press release from the University of Colorado Anschutz Medical Campus. Dr. Catenacci, who is an associate professor of endocrinology, is one of the study’s co-lead authors.

Dr. Catenacci also noted that further research needs to be done in certain groups of people to see if fasting is “a safe and effective weight loss intervention for them, including older adults and people with diabetes, cancer or cardiovascular disease.”

If you’re interested in adopting a routine of intermittent fasting, speak with your doctor first. As the Cleveland Clinic explains, medical professionals can offer valuable guidance and may suggest trying another fasting method, depending on your health and any medications you may be taking.

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Emily Surpless
Emily has over a decade of experience producing digital content, working on sites focused on health, lifestyle, home, and entertainment. As the editor for The Healthy by Reader’s Digest, she focuses on pitching and optimizing content to satisfy reader curiosity and reach new users. Prior to her role at The Healthy, Emily was the Sr. SEO Manager ...
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Emily Surpless