A simple, structured form of intermittent fasting called 4:3 could be the game-changer
When it comes to shedding extra pounds, the sheer number of diet options out there can feel like a full-time job. Keto, low-carb, calorie-counting, juice cleanses—you name it. But a new study just dropped a truth bomb: you might not need to diet every single day to lose weight effectively.
Instead, a simple, structured form of intermittent fasting called 4:3 could be the game-changer you’ve been looking for.
What Is 4:3 Intermittent Fasting?
Let’s break it down.
4:3 intermittent fasting means you eat normally four days a week, and for the other three days, you cut your calorie intake by 80%. No daily food tracking. No constant calorie stress. Just three low-calorie days and four regular days every week.
This approach might sound too easy—but that’s exactly the point. And yes, science backs it up.
The Study: 4:3 vs. Daily Dieting
A research team from the University of Colorado followed 165 adults between 18 and 60 years old, all of whom were living with overweight or obesity. They split the group into two:
- One group practiced the 4:3 intermittent fasting (IMF) strategy.
- The other followed the traditional daily calorie restriction (DCR), cutting their intake by 34% every day.
Over 12 months, both groups also received recommendations to increase their physical activity.
The results? Intermittent Fasting Came Out on Top
Here’s what happened:
- The IMF group lost an average of 7.7 kg (17 pounds).
- The DCR group lost about 4.8 kg (11 pounds).
That’s nearly 60% more weight loss on average with intermittent fasting!
The fasting group also showed improvements in blood pressure and other health markers—just like the DCR group.
Why Did It Work Better?
According to Dr. Victoria Catenacci, lead endocrinologist on the study, the simplicity of the 4:3 approach might be the key.
“It was surprising and exciting to me that it was better,” she said. “This is a dietary strategy that gives people another evidence-based option—especially those who struggle with daily calorie restriction.”
In other words, it’s not just about what you eat—but how often you give your body a break.
Is 4:3 Fasting Easier to Stick To?
Possibly. Researchers noted that participants in the 4:3 group only had to record what they ate on fasting days, which reduced the mental load of food tracking. There’s also a chance they were unintentionally eating fewer calories even on non-fasting days, contributing to their success.
But the bottom line? People seemed to stick with it more consistently—and sustainability matters in weight loss.
What’s Next for 4:3 Fasting?
Right now, there’s no structured clinical program dedicated solely to 4:3 intermittent fasting, but experts want to change that.
Dr. Danielle Ostendorf, a physical activity epidemiologist involved in the research, wants to build programs that bring this method into clinics and communities.
“We need to design this in a way that’s accessible, affordable, and sustainable for real people,” she explained.
Should You Try 4:3 Fasting?
If you’ve found daily dieting exhausting or hard to maintain, 4:3 intermittent fasting could offer a refreshing alternative. It’s backed by evidence, easy to understand, and—best of all—might just fit into your lifestyle better than other diet plans.
As always, talk to a healthcare provider before making big changes, especially if you have underlying health conditions.
Final Takeaway (Featured Snippet Friendly)
A new study found that 4:3 intermittent fasting—eating normally for four days and significantly restricting calories for three—resulted in more weight loss than daily calorie-cutting over 12 months.
Quick FAQ
Q: What is 4:3 intermittent fasting?
A: A method where you fast (reduce calories by 80%) for 3 days a week and eat normally on the other 4 days.
Q: How much weight can you lose by 4:3 fasting?
A: Participants lost an average of 7.7 kg (17 pounds) in 12 months.
Q: Is intermittent fasting better than daily dieting?
A: This study suggests that for many people, it might be more effective and easier to follow.
Published in the Annals of Internal Medicine, this study reinforces what many nutrition experts are leaning toward: smart, flexible, evidence-based eating strategies might just be the future of weight loss.
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