🍽️ Intermittent fasting: the easiest way to lose weight

A study conducted by the University of Adelaide followed more than 200 obese adults for 18 months. Participants were divided into three groups: intermittent fasting, continuous caloric restriction, and a standard group with no particular diet. The goal was to compare the psychological and behavioral effects of these approaches.

In the intermittent fasting group, volunteers consumed 30% of their energy needs between 8 a.m. and noon, three non-consecutive days per week, followed by a 20-hour fast. On other days, they could eat without restrictions. The caloric restriction group followed a classic diet at 70% of their usual intake.


After six months, these two groups had lost about 15.4 pounds (7 kg), compared to 4.4 pounds (2 kg) for the standard group. Improvements in mood and well-being were also observed.

The notable difference lay in the perception of effort. Intermittent fasting followers did not feel the need to constantly monitor their food intake. In contrast, participants on caloric restriction had to make a conscious effort to avoid overeating.

Professor Leonie Heilbronn, lead author, explains that intermittent fasting might act through pathways less dependent on conscious restriction. This approach could be easier to maintain for people who struggle with traditional diets.

Metabolism during fasting

During intermittent fasting, the body first depletes its glycogen stores, then begins burning fat for energy. This process, called ketosis, can lead to weight loss without necessarily reducing total caloric intake over the week. Insulin levels decrease, improving insulin sensitivity and facilitating blood glucose management. Additionally, leptin, the satiety hormone, can be influenced, altering the sensation of hunger.

Fasting periods also modify levels of other hormones such as adiponectin, which plays a role in fat metabolism regulation. An increase in this hormone is associated with better metabolic health. Furthermore, fasting can induce autophagy, a cellular cleaning process that removes damaged components.

This mechanism is being studied for its potential anti-aging and protective effects. However, most data come from animal studies, and the effects in humans remain to be confirmed.