Is intermittent or continuous weight loss better?

January 27, 2021

Many slimming people often choose not the most effective method to achieve their goals. That is, they do not really understand what would be better: to lose weight with short breaks, or to be "on a diet" with a kcal deficiency all the time?

The answer to the question - what method of weight loss is the most effective has been sought for decades. Many long-term, complex and maximally controlled studies have been performed in this regard. I'll tell you about one of them.

Two test groups - both men aged 25-54 with a significant stage of obesity and a sedentary lifestyle.

The first group was in continuous 33% kcal deficiency for 16 weeks, and the second group was also deficient in the same 33% kcal deficiency, but after every 2 weeks the caloric deficiency was increased to a “weight-maintaining” regimen and maintained a “weight-maintaining” regimen for 2 weeks. Respectively, both groups “lost weight” for 16 weeks, but one group finished after 16 weeks, and the other with the “weight-maintaining” regimen after 30 weeks.

The percentage distribution of nutrients was the same for both groups - 15-20% OB / 50-60 % OH / 25-30% T. Food was delivered to the participants, thus providing all participants with exactly the same amount of calories and nutrients. Before starting a particular 'diet', all participants first went through a 4-week weight stabilization phase with an individualized caloric intake for each participant. Thus, in terms of control and fairness, a cleaner experiment is hard to even imagine.

Results

The group with a continuous “diet” lost 3.8 kg less weight (8.1 kg / 11.9 kg) and 3 kg less fat directly (7 kg / 10 kg) than the group with a “weight-maintaining” diet break. mode. After the diet, all participants went through an 8-week weight stabilization phase. after which they were released into "free swimming" for 6 months. After 6 months, the group of participants in the “continuous” diet had gained significantly more weight than the members of the group in the “discontinued” diet. Respectively 5.9kg / 3kg. Convincing, isn't it?

Conclusions

In the long run, intermittent weight loss is more effective in weight loss and is especially effective in reducing fat mass and has significantly less weight loss. yo-yo effect. However, do not rejoice too fast - the interrupted method does not mean that you can eat as much as you want during the "break". Even during the "break" period, dietary restrictions remain - do not consume more calories than your body consumes.

With love Ineta