Nutrition

The Best Weight Loss Strategy (as per Research): Calorie Counting or Intermittent Fasting

The most effective weight loss strategy for an individual may depend on their lifestyle and preferences, but incorporating calorie counting or intermittent fasting into a balanced diet and exercise routine can yield positive results.

By Simran

17 Mar 2023

Weight loss is a journey that many people embark on at some point in their lives. There are numerous strategies and diets out there, all claiming to be the most effective way to shed excess weight. However, as per one recent research, there seems to be a clear winner when it comes to weight loss strategy: calorie counting.

According to 2023 research published in the Journal of American Heart Association, reducing total calories was more effective for weight loss than intermittent fasting. Read on to know more.

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Mechanism of Weight Loss

It is important to understand how our body sheds weight. Weight loss occurs when the number of calories consumed is less than the number of calories burned through physical activity and basic bodily functions. Calories are an estimation of the energy power of nutrition. Our bodies need calories to function properly, but consuming too many calories can lead to weight gain. Therefore, paying attention to the types of calories we consume is essential.

Research has found that a healthy diet that focuses on consuming nutrient-dense foods can lead to weight loss. Nutrient-dense foods are those that provide a high amount of nutrients relative to the number of calories they contain. Examples of nutrient-rich foods are fruits, vegetables, whole grains, lean proteins, and healthy fats.

A study published in the New England Journal of Medicine found that participants who followed a Mediterranean-style diet rich in nutrient-dense foods lost more weight than those who followed a low-fat diet. The Mediterranean-style diet is high in fruits, vegetables, whole grains, and healthy fats like olive oil and nuts.

Another study published in the Journal of the Academy of Nutrition and Dietetics found that a diet high in whole, minimally processed foods were associated with weight loss and improved overall health. The study concluded that consuming a diet rich in whole foods could be an effective strategy for weight loss and disease prevention.

In addition to choosing nutrient-dense foods, it is also essential to pay attention to portion sizes. Ingesting calories in huge quantities, even if it's healthy, can still cause weight gain. Using tools such as food scales or measuring cups can help ensure that portion sizes are appropriate.

It is also essential to avoid consuming too many calories from sugary drinks and snacks. A study published in the American Journal of Public Health found that the consumption of sugary drinks was associated with weight gain and an increased risk of developing type 2 diabetes.

Focusing on eating healthy calories is an effective strategy for weight loss. Nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats should be the primary focus of a healthy diet. Portion sizes and the consumption of sugary drinks and snacks should also be monitored. By making these dietary changes, individuals can achieve sustainable weight loss and improve their overall health.

Weight Loss Strategy I: Calorie Counting

Calorie counting is one of the most popular weight loss strategies, as it involves monitoring your daily calorie intake and aiming to consume fewer calories than your body burns. The concept is simple: if you burn more calories than you consume, you will lose weight. However, many people are sceptical about the effectiveness of calorie counting as a weight loss strategy. In this article, we will explore the importance of calorie counting and its effectiveness as a weight-loss strategy, with the help of research and statistics.

Importance of Calorie Counting For Weight Loss

Calorie counting is important for weight loss because it helps you track your daily food intake and ensure that you are consuming fewer calories than your body needs. It is a simple and effective way to create a calorie deficit, which is necessary for weight loss. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a calorie deficit of 500 to 1,000 calories per day can lead to a weight loss of 0.5 kg to 1kg per week.

Calorie counting can also help you make healthier food choices. By tracking your calorie intake, you become more aware of the nutritional value of the foods you eat. You are more likely to choose healthier, low-calorie options and avoid high-calorie, unhealthy foods.

What does the research say about calorie counting and weight loss?

Several studies have found that calorie counting can be an effective weight loss strategy. In a 2012 study published in the American Journal of Preventive Medicine, researchers found that people who tracked their food intake lost twice as much weight as those who did not. Another study published in the Journal of the Academy of Nutrition and Dietetics found that women who tracked their food intake lost significantly more weight than those who did not.

A 2015 review of 19 studies also found that calorie counting was an effective weight-loss strategy. The review found that people who used calorie counting to monitor their food intake lost an average of 3.3 kilograms more than those who did not.

According to a study published in the Journal of Medical Internet Research in 2017, smartphone apps that allow users to track their food intake and monitor their calorie intake can be an effective tool for weight loss. The study found that people who used a calorie-counting app lost significantly more weight than those who did not.

Benefits of Calorie Counting

In addition to helping with weight loss, calorie counting has several other benefits. These include:

Accountability: Calorie counting helps you take responsibility for your food choices and hold yourself accountable for your weight loss journey.
Awareness: Calorie counting helps you become more aware of the nutritional value of the foods you eat, and can help you make healthier food choices.
Flexibility: Calorie counting allows you to enjoy a wide variety of foods, as long as you stay within your calorie limit.
Sustainable: Calorie counting is a sustainable weight loss strategy, as it does not require you to eliminate entire food groups or follow a restrictive diet.

Calorie counting is an effective weight loss strategy that can help you create a calorie deficit and make healthier food choices. It is supported by research, which has found that calorie counting can lead to significant weight loss. Calorie counting also has several other benefits, including accountability, awareness, flexibility, and sustainability. If you are looking to lose weight, consider incorporating calorie counting into your weight-loss journey.

While calorie counting can be a helpful tool, it's important to approach it in a balanced and healthy way, and be mindful of the potential risks of becoming too obsessive. It's always a good idea to consult with a registered dietitian or healthcare professional if you have concerns about your relationship with food or are experiencing any negative effects from calorie counting.

Weight Loss Strategy II: Intermittent Fasting

Intermittent fasting has gained significant attention in recent years as a weight loss strategy, and for good reason. It has been shown to not only help people lose weight but also improve overall health and well-being. In this article, we will also explore the concept of intermittent fasting as a weight loss strategy and its importance, backed by research and statistics.

What Is Intermittent Fasting?

Intermittent fasting (IF) is a dietary approach where you cycle between periods of eating and periods of fasting. There are various forms of IF, but the most popular ones include:

The 16/8 method: where you have an 8-hour window to eat and 16 hours to fast.

The 5:2 diet: where you eat normally for five days a week and restrict calorie intake to 500-600 for two non-consecutive days.

Alternate-day fasting: where you fast every other day, consuming only 500-600 calories on the fasting days.

The concept of intermittent fasting is not new and has been practised for centuries. Our ancestors had to hunt and gather food, which sometimes meant they would go long periods without eating. Therefore, our bodies are biologically wired to function well with periods of fasting.

Intermittent Fasting And Weight Loss

Intermittent fasting has been shown to be an effective weight loss strategy. The reason for this is that it helps reduce calorie intake by restricting the time you have to eat, thus creating a calorie deficit.

Several studies have shown that intermittent fasting leads to significant weight loss, including belly fat, which is associated with an increased risk of chronic diseases such as diabetes and heart disease. A study published in the International Journal of Obesity found that obese adults who practised alternate-day fasting lost an average of 8% of their body weight in just four weeks.

Intermittent Fasting And Health Benefits

A review of 11 studies published in the International Journal of Obesity found that intermittent fasting led to significant reductions in blood pressure.

Intermittent fasting has many health benefits apart from just weight loss. It has been shown to improve insulin sensitivity, lower blood pressure, reduce inflammation, and improve brain function. Here are some statistics that support these health benefits:

A study published in the Journal of Translational Medicine found that intermittent fasting improved insulin sensitivity in overweight women with breast cancer.

A study published in the Journal of Clinical Endocrinology & Metabolism found that intermittent fasting improved cognitive function in older adults.

Intermittent Fasting And Longevity

Intermittent fasting has also been shown to increase lifespan and delay the onset of age-related diseases. A study published in the Proceedings of the National Academy of Sciences found that intermittent fasting delayed the onset of age-related diseases such as cancer and Alzheimer's.

Intermittent fasting is a powerful weight loss strategy that has numerous health benefits. It can improve insulin sensitivity, lower blood pressure, reduce inflammation, improve brain function, increase lifespan, and delay the onset of age-related diseases. While it may not be suitable for everyone, it is worth considering as a dietary approach to help you achieve your weight loss and health goals. However, before starting any dietary program, it is important to consult with a healthcare professional.

Related story: Make Most of Intermittent Fasting

What’s More Nutritionally Sound? Calorie Counting vs. Intermittent Fasting

Calorie counting involves tracking the number of calories you consume each day and trying to stay within a certain range. The idea is that if you consume fewer calories than you burn, you will lose weight. However, the quality of the calories you consume is also important. Eating 12,00 calories of junk food is not the same as eating 1200 calories of nutrient-dense foods like fruits, vegetables, lean protein, and whole grains.

On the other hand, intermittent fasting focuses on when you eat, rather than what you eat. This method involves cycling between periods of eating and fasting. Some people fast for 16 hours and eat during an 8-hour window, while others fast for 24 hours once or twice a week. Intermittent fasting has been shown to have benefits like improved blood sugar control, weight loss, and improved brain function.

However, it’s important to note that intermittent fasting doesn’t necessarily guarantee that what you eat during your eating window is healthy. If you break your fast with junk food or processed foods, you won't be getting the necessary nutrients your body needs to function properly.

So Which Approach Is More Nutritionally Sound?

The answer is both. Being conscious of your caloric intake and focusing on eating nourishing foods is essential for good health. Additionally, incorporating intermittent fasting into your routine can have many benefits. But it's important to remember that simply fasting doesn't automatically mean you're eating a healthy diet.

Here are some tips for incorporating both approaches into your routine:

Focus on nutrient-dense foods like fruits, vegetables, lean protein, and whole grains.
Keep track of your calorie intake, but don't obsess over the numbers.
Experiment with different intermittent fasting schedules to find what works best for you.
Make sure to break your fast with a healthy meal, rather than processed or junk food.
Consult with a healthcare professional or registered dietitian to help develop a plan that works best for you.

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To conclude, both calorie counting and intermittent fasting can be effective approaches to improve your health and well-being. However, it's important to focus on nourishing foods and break your fast with healthy meals to ensure that your body is getting the necessary nutrients it needs to function properly.

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