Intermittent Fasting Weight Loss Study Shows Easier Path to Shedding Pounds
Intermittent fasting weight loss may be easier to achieve than many people expect, according to new research from the University of Adelaide. Researchers found this eating pattern helped participants lose weight without constant calorie counting or strict portion control. Instead, the focus stayed on when people ate rather than which foods they avoided.
Different Results Through Different Methods
The 18-month study included more than 200 adults living with obesity. Researchers divided participants into intermittent fasting, continuous calorie restriction, and standard care groups. The fasting group ate 30% of daily energy needs between 8 a.m. and noon on three nonconsecutive days weekly. Afterward, they fasted for 20 hours and ate normally on other days.
Meanwhile, the calorie restriction group reduced daily energy intake to 70% of usual levels. The standard care group kept normal eating habits but received healthy eating advice. After six months, both diet groups lost about seven kilograms. However, the standard care group lost only around two kilograms.
Less Mental Effort, Similar Outcomes
Researchers discovered an important difference between the two approaches. People following calorie restriction needed greater conscious control to avoid overeating and manage portions. In fact, improved eating control explained about 15% of their weight loss.
However, intermittent fasting participants reached similar results without reporting the same level of mental effort. They also experienced better mood and overall well-being, even during fasting days. Therefore, fasting may help reduce the burden of making constant food decisions.
More Research Still Needed
Professor Leonie Heilbronn said many diets work, but staying on them remains difficult. Therefore, intermittent fasting could offer another practical option for people who struggle with traditional calorie-restricted plans. Researchers now hope future studies will identify who benefits most from fasting-based approaches. The peer-reviewed study appeared in Clinical Nutrition on May 15, 2026, with support from Australia’s National Health and Medical Research Council.
