Forget intermittent fasting for weight loss — eating smaller portions may be more effective, scientists say
- If you want to lose weight, intermittent fasting may not be the best diet, a new study suggests.
- How much you eat is more important for losing weight than when you eat, the researchers found.
Intermittent fasting is a popular diet trend, but eating smaller portions throughout the day may be better for weight loss, a small new study suggests.
Researchers from Johns Hopkins University looked at data from 547 adults who tracked what they ate and when for six months. The researchers analyzed the food diaries with records of participants' weight over about five years before the study, and about six months after it was finished, to see how their eating habits may have affected any weight changes.
They found that intermittent fasting, or limiting meals to a short window of time each day, didn't seem to have any link to weight loss — what did matter was how much participants ate at each meal, and how often.
People who ate less frequent, smaller meals, around 500 calories or fewer, were more likely to lose weight, according to the results of the study published January 18 in the Journal of the American Heart Association
In contrast, participants who ate more frequently and tended toward meals of 1000 calories (or more) gained weight.
Previous evidence on intermittent fasting for weight loss is mixed, with some studies showing it can help dieters shed pounds by reducing calories, while other research suggests it's no more effective than other weight loss plans.
The researchers of the most recent study concluded that when you eat seems to matter less for weight loss than how much you're consuming overall.
For weight loss, find a diet that helps you cut calories sustainably
The findings track with what dietitians and weight loss specialists have been saying for years — a diet that works is one that keeps you in an overall calorie deficit, eating fewer calories than you burn off, over time.
For some people, that may involve tracking calories and controlling portion sizes. Others may benefit from filling up on high-volume, fiber-rich foods like leafy greens and whole grains. People may also swear by high-fat, low-carb diets like keto to help manage appetite.
All of the above diets can lead to weight loss, so the specifics of what you choose may come down to personal preference, and what works for your lifestyle and habits, according to the Mayo Clinic.
However, the quality of your food also matters for overall health, as well as weight loss. Evidence consistently shows that diets rich in foods like nuts, seeds, veggies, and healthy fats, and low in processed food and added sugar, can help you eat for a longer, healthier life.