Ditch the Calorie Counting? New Study Says Intermittent Fasting Is More Effective

Note: this is part of our no diet weight loss series for gay men

A recent study has shaken up the dieting world with some promising revelations about intermittent fasting. Namely, it's more effective at weight loss than traditional calorie-counting.

Let's visit with our favorite gay couple to see how these two weight loss techniques work, then talk about the study.

Max and Leo, a dynamic duo based in the heart of San Francisco, decided to embark on individual weight loss journeys. Max, a book editor with a history of dieting struggles, found the idea of calorie counting overwhelming. Leo, a graphic designer with a more relaxed approach to his diet, decided to give traditional calorie counting a try.

Max adopted the method of intermittent fasting, specifically the 16:8 model. He confined his eating to an eight-hour window from noon to 8 p.m. This strategy seemed to align well with Max's love for brunch and his determination to curb his late-night snacking habits.

Leo, on the other hand, committed to diligently recording his meals, focusing on portion sizes, nutrient content, and, of course, calorie content. He opted for a balanced intake of vegetables, lean proteins, and the occasional dessert.

Over the first few months, they were surprised to find that they both shed nearly the same amount of weight. Their friendly rivalry turned into mutual support as they celebrated their parallel successes. Max enjoyed the freedom that came with time-based eating, while Leo found a certain satisfaction in his systematic approach.

However, as the year wore on, their paths began to diverge.

Max found that his new eating pattern had seamlessly integrated into his lifestyle. The eight-hour window allowed him to enjoy his meals without feeling restricted, and he successfully kept late-night snacking at bay. Over the year, he continued to lose weight and, most importantly, was able to maintain his weight loss.

Leo, while initially successful, found it increasingly hard to maintain his rigorous calorie counting routine. The constant tracking and limitations started to wear him down. By the end of the year, Leo found he had regained some of the weight he had initially lost.

As an aside, would you talk to him about his weight gain if you were his friend?

About This New Study

As reported by NPR, Earlier studies highlighted the effectiveness of this approach for short-term weight loss. However, the lingering question has always been: how sustainable is intermittent fasting for more extended periods?

Cutting through the Fads

A research study helmed by Krista Varady, a professor of nutrition at the University of Illinois Chicago, illuminates our understanding of this dietary method. Varady, who has committed two decades to studying intermittent fasting, explores the real-world effects of this diet over a year.

Varady's team established that intermittent fasting does help individuals lose weight and maintain that loss over a year, mirroring the effects of meticulous calorie tracking. This trial's findings, featured in the Annals of Internal Medicine, won't show a Hollywood makeover-style transformation, though.

The weight loss observed was around 5% of body weight. But even this modest result is considered a victory in the dietary research realm, primarily because the study participants were able to stick to their diet plan over an extended period.

Courtney Peterson, a nutrition professor at the University of Alabama at Birmingham, not involved in this research, considered this quite an exciting development. The long-term adherence to the diet demonstrated in this study helps to dispel the notion that intermittent fasting is merely another short-lived, fad diet.

The Natural Calorie Limit

Diving deeper into the study, Varady's team gathered 90 adults with obesity (a body mass index over 30) from the Chicago area. They were divided randomly into three groups. One group was given an eating window from noon to 8 p.m., the second group was tasked with cutting daily energy intake by 25%, and the last group was left to their usual eating habits.

This six-month weight loss experiment transitioned into a "weight maintenance phase," involving a subtle loosening of restrictions. The time-restricted eating group's window was extended by two hours, while the calorie restriction group was allowed a slight increase in caloric intake. This phase was vital to the study's design as most diets typically plateau after about six months.

The research showed that those who adhered to time-restricted eating shed approximately 10 pounds more than those who didn’t change their eating habits. The calorie-counters dropped around 12 pounds more, a difference that wasn’t statistically significant enough to outshine the benefits of time-restricted eating. The takeaway here is that effective energy restriction can be achieved by counting hours rather than calories.

This groundbreaking research suggests that time-restricted eating can lead to a kind of "natural calorie restriction". This is possibly due to individuals having less time to consume calories, particularly during the evening, when mindless snacking tends to occur. This diet pattern reduces the typical 12-to-14-hour eating window by about six hours, essentially eliminating post-dinner nibbling.

Peterson points out the "anti-snacking effect" of limiting when you eat as a likely factor in avoiding late-night, mindless munching. Preliminary data from her lab also suggests that intermittent fasting may modulate hormones and manage appetite effectively.

Interestingly, the study did not show any substantial difference in cardiovascular and metabolic health between the time-restricted eating and calorie counting groups. There is ongoing research suggesting that eating earlier in the day can be beneficial for metabolic health, but the choice of a noon to 8 p.m. window was a nod to the realistic application of time-restricted eating.

Role of Support and Counseling

The study also explored the impact of dietary and behavioral support on weight loss. Both the time-restricted eating and the calorie-counting groups received regular counseling from dietitians. They were educated about nutritious food choices and learned cognitive behavioral strategies to prevent regaining weight.

Dr. Adam Gilden, an associate professor of medicine at the University of Colorado Anschutz Medical Campus, emphasizes the importance of this "intensive support". He noted that most people who follow these diets do so independently, often resulting in less successful outcomes.

Gilden refers to another trial that showed time-restricted eating without any dietary counseling or support didn't lead to significant weight loss over 12 weeks. In contrast, the new study demonstrated equal effectiveness between time-restricted eating and traditional caloric restriction when participants received adequate support.

Counting Hours, Not Calories

Throughout the yearlong study, both the time-restricted eaters and the calorie counters showed "moderately high adherence". However, Peterson notes that the laborious task of calorie counting—understanding portion sizes, the caloric content of different foods, and tracking every meal—often makes it tough to maintain in the long run. It can, as she describes, be a "big pain" for many people.

The comparison between time-restricted eating and standard calorie counting in this study points towards a hopeful direction. For a significantly lesser effort, one could reduce their caloric intake by the same amount.

Optimizing Nutrient Processing

Dorothy Sears, a professor of nutrition at Arizona State University's College of Health Solutions, cautions that these findings are not a green light to make dietary choices recklessly. She emphasizes that our bodies are naturally more adept at processing nutrients during the day, suggesting that we should align our eating habits with our body's rhythms.

As Sears puts it, we shouldn't "arm-wrestle" about whether calorie counting is better or worse. Instead, the focus should be on testing whether time-restricted eating is as effective as this study suggests. The consistent refrain from this research echoes the potential efficacy of time-restricted eating, suggesting that intermittent fasting might be a more user-friendly alternative to calorie counting for weight management.

Understanding the Dynamics of Intermittent Fasting

Intermittent fasting is not a monolithic concept. It incorporates a variety of methods, all of which entail switching between periods of eating and not eating. Time-restricted eating, as investigated in Varady's study, is one of these methods. The study's design allowed a more granular understanding of how time-restricted eating, a form of intermittent fasting, may function as a long-term weight management strategy.

In time-restricted eating, the individual doesn't necessarily limit the types or quantities of food eaten, but rather the timeframe in which food consumption is allowed. This approach, as Varady's study suggests, can naturally limit calorie intake, largely by eliminating the period of evening snacking, which contributes significantly to many people's daily calorie intake.

This 'natural calorie restriction' could also be influenced by hormonal changes. Several studies have pointed out that intermittent fasting could regulate ghrelin levels, the hormone that stimulates appetite, leading to decreased hunger and potentially contributing to a lower caloric intake.

Long-Term Sustainability of Time-Restricted Eating

The crux of any diet plan lies not just in its effectiveness but also in its sustainability. Many weight loss plans have shown promising short-term results but eventually fell short due to their unsustainable nature. The groundbreaking element of Varady's study lies in the demonstration of the long-term viability of time-restricted eating.

In the realm of weight loss research, long-term adherence to a dietary regimen is a significant accomplishment. The study shows that intermittent fasting, specifically time-restricted eating, may not just be a passing trend but could have the potential to be a sustainable practice.

This long-term adherence also suggests that intermittent fasting may not only facilitate weight loss but could help with weight maintenance as well. This is a significant finding, as maintaining weight loss often proves more challenging than the initial weight loss.

Impact on Cardiovascular and Metabolic Health

The impact of weight loss strategies on overall health is a critical aspect to consider. Despite the weight loss achieved by both the time-restricted eating and calorie counting groups, the study found no significant difference in cardiovascular and metabolic health between the two groups.

Although this may seem like a neutral outcome, it underscores that weight loss alone does not necessarily translate into improved cardiovascular or metabolic health. However, it also reiterates that time-restricted eating, as a weight loss method, does not negatively impact these health parameters.

Real World Application and Support

The gap between controlled research environments and real-world settings often poses challenges when translating study findings into practical guidelines. This study, however, recognized this issue and incorporated elements of 'real-world' dietary habits. The choice of a noon to 8 p.m. eating window was one such example.

Furthermore, the study emphasized the critical role of support and counseling in facilitating weight loss. The positive impact of dietary and behavioral support was evident in the success of both the time-restricted eating and calorie counting groups.

This serves as a strong reminder that achieving and maintaining weight loss is often more complex than simply following a set of dietary rules. Support, education, and cognitive behavioral strategies are all crucial elements of successful, long-term weight management.

The implications of this study are twofold. It confirms the potential of time-restricted eating as an effective weight loss strategy and emphasizes the importance of support in the weight loss journey. Perhaps most importantly, it opens the door to more accessible, less burdensome methods for those striving for healthier lifestyles.