4:3 intermittent fasting rule can speed up weight loss, but there's a warning

A new study has shed light on a dieting trend that has attracted a lot of attention lately. The findings of the study published in the Annals of Internal Medicine found that 4:3 intermittent fasting method helped in weight loss quicker than daily calorific restrictions in 12 months.

"Compared with daily calorie restriction, 4:3 intermittent fasting resulted in modestly greater weight loss among adults with overweight or obesity enrolled in a 12-month, high-intensity, comprehensive behavioral weight loss program," the researchers found.

Though it is promising, there are a few caveats health enthusiasts need to pay attention to.

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"The 4:3 alternate day fasting regimen, in which people feed for four days and caloric limit for three, can have a number of detrimental effects, especially in people with existing medical conditions. Although fasting might provide some advantages, it is also important to note its possible adverse effects," explains Dr. Vishal Khurana, Director- Gastroenterology, Metro Hospital Faridabad.

Eating disorders can emerge due to rigid fasting routine
"One of the significant issues is nutritional deficiencies. Calorie restriction for several days may hinder obtaining crucial vitamins and minerals, and one may end up with deficiencies that can affect health in general. Also, eating disorders can emerge since rigid fasting regimens can stimulate an unhealthy relationship with food, particularly in individuals with a past history of eating disorders," says Dr. Vishal Khurana.

"Another prevalent risk is dehydration, where individuals do not drink adequate amounts of fluids. Fasting can also lead to sleep disturbances and complicate underlying medical conditions like heart disease or kidney disease," he adds.

"Fasting may also lead to hormonal disturbances, especially in women, with the possibility of menstrual disturbances and other disturbances. Hypoglycemia is another risk that can lead to dizziness, weakness, and fainting, while being a serious threat for people with diabetes. In addition, mood swings and irritability due to fluctuations of blood sugar levels can lead to difficulty in concentration and emotional instability," he adds.

4:3 fasting method can lead to fatigue if the diet is not balanced
"The 4:3 intermittent fasting method, that has become a point of discussion recently can be an effective approach for weight loss and improving heart health. However, it is important to follow this, or any diet regime under the guidance of a professional nutritionist or dietician. In terms of diet, there is no one rule that fits all and hence blindly following a specific routine may come with potential downsides," says Suvarna Sawant, Chief Dietician & HoD, Clinical Nutrition and Dietetics, Nanavati Max Super Speciality Hospital, Mumbai.

In some individuals, restricting calories three days a week may lead to fatigue, irritability, or nutrient deficiencies if meals aren't well-balanced. Some people may also experience increased food preoccupation or disordered eating patterns, especially if they have a history of restrictive dieting. Women may be more sensitive to hormonal changes linked to fasting, she adds.

Studies have shown that majority of practitioners do find success with 4:3 fasting, but it's important to listen to your body and ensure you're still meeting your nutritional needs. This method works best when combined with wholesome foods, a flexible mindset, and professional guidance. If you're considering it, talk with a registered dietitian to see if it fits your lifestyle and health goals. Fasting is a tool, not a magic fix, and it isn’t right for everyone, the expert advises.