Is intermittent or continuous weight loss better?
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.
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?
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