Intermittent Fasting versus Calorie Restriction|2 Extremely Smart Ways To Lose Weight

Intermittent fasting versus calorie restriction- people often compare these two habits of eating. Maybe you are willing to learn more about each so you can decide which one to follow. I decided to write this article as people have some misconstructions and believe in myths when it comes to nutrition including which fat burner for men is better.

intermittent fasting versus calorie restriction

You might also want to read: Which Intermittent Fasting Is The Best, Are Intermittent Diets Healthy?, Where To Start With Intermittent Fasting.

I want to talk about each of them, so you can see importance of both of them. I think comparing this two is not even right, because calorie restriction is always the key for your weight-loss, while intermittent fasting is just a pattern of eating.

Let’s break down both:


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Intermittent Fasting Versus Calorie Restriction

Intermittent Fasting

When it comes to intermittent fasting, people often question it- how healthy it is, if it will cause any damage to the body etc.

Fasting has been around for centuries; People fast because of their religious beliefs and lifestyle. For example, in Islam, ninth month of the Islamic calendar is Ramadan- one month fasting period, when Muslims do not eat or drink (including water) anything till dusk. Fasting is common in Judaism, Buddhism, Hinduism and Christianity too, but of course, they do not do it for weight-loss but spiritual reasons.


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Studies have directly compared daily caloric restriction with intermittent fasting, while keeping weekly calorie intake similar. A 30% fat, Mediterranean-style, diet with constant daily caloric restriction was compared to the same diet with severe restriction of calories on two days of the week.

Caloric Restriction vs IF 
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Intermittent Fasting VS Caloric Restriction on Medium (source)

Over six months, weight and body-fat loss did not differ. But there were important hormonal differences between the two strategies.

As you can see, fasting is not that unusual and is healthy if done right- if you are pregnant, minor or have health problems, you should not consider fasting at all.

Intermittent fasting is not extreme, as fasting period includes sleeping hours too, and there are several methods that you could choose between: start with easier version and work your way up to 16:8(fasting for 16 and eating for 8 hours) or 18:6(fasting for 18 and eating 6 hours).

Intermittent fasting does not tell you what to eat, but when you eat, but this time restriction causes reduction of calorie intake per day, which results in fat loss. If you want to learn more about science behind intermittent fasting click here.

Imagine, being on intermittent fasting but eating dozens of donuts, burgers, pasta and all the “good stuff” everyday; Do you think you are likely to lose weight like that? I highly doubt that.

If you were not on IF and were eating big amount of junk food everyday you would have worse situation with your health than while being on IF, for sure, but that does not mean that you should consider eating unhealthy amount of calories everyday and expect any weight loss.

My point is, do not exceed crazily your normal calorie intake, expecting IF to work. That is the reason intermittent fasting versus calorie restriction question does not even work, because any diet in this world results in weight loss only, if there is some sort of calorie deficit.

Calorie Restriction

Now let’s talk about other side of intermittent fasting versus calorie restriction.
Whenever people decide losing some weight, they often google what is right thing to do and very common answer is- knowing how many calories we need per day and how many we consume.

The first report of caloric restriction extending life in mice was published way back in 1935, and it soon thereafter caught the attention of the public, as it appeared to be a way for people to attain what they wanted: longer lifespan.

More information about Calorie Restriction on Quora

Amount of calories needed varies person to person, as we all are different from each other. Click here to find your what amount you need to consume per day.

If you are physically active, you burn more than others do, but if you compensate these burnt calories with food intake, you will not have weight loss on scale, but might notice toning up because of your exercising.

We all know what is healthy and what is not- greens, fruits, nuts, but even consuming these food without moderation can result in weight-gain. Asking intermittent fasting versus calorie restriction is wrong exactly because of this reason.

I always advise everyone around me- eat your favorite food in healthy “doses”, I believe this is exactly the key to weight loss.

By the end of the 50-week trial, however, there was no longer a significant difference between intermittent and chronic calorie restriction. Interestingly, the compliance with the 5:2 intermittent calorie restriction protocol at week 50 was a paltry 21%.

Dietdoctor: Is intermittent fasting better than chronic calorie restriction?

But Still, Intermittent Fasting Versus Calorie Restriction

You might have guessed my answer already. I believe being on IF and eating healthy amount of calories is the key to weight loss. I have experienced this by myself, and let me tell you, that it DOES work. Do not go too hardcore on yourself, do not be too strict, eat food that makes you happy, if the amount does not cause any damage.

Stay healthy!

It’s all just calorie restriction, if the end of the week calorie amount is the same, there shouldn’t be any real weight loss difference, so do whatever is most comfortable for you and your body. If you think a once a week or even twice a week fast would help with the urge to binge, and you’re doing it in a healthy way, go for it. The worst thing that happens is it doesn’t work for you and you try something else!

Find interesting comments from users regarding IF vs CR on Reddit

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