About this Resource
Intermittent fasting (IF), also known as intermittent energy restriction, is a dietary approach which involves the deliberate restriction of energy intake during specific days or time periods. There is often confusion over what IF is, as it is an umbrella term for several different eating patterns. Generally speaking, IF approaches can fall into one of three subcategories.
Grounded in the Research
“Intermittent energy restriction (IER) diets are becoming increasingly popular in managing overweight and obesity and are frequently favored as an alternative to continuous energy restriction (CER). … IER can be considered an umbrella term for various dietary protocols, of which time-restricted eating (TRE), alternate-day fasting (ADF), and the 5:2 diet are the most well-known.”
Excerpt from: Schroor, M. M., Joris, P. J., Plat, J., & Mensink, R. P. (2024). Effects of Intermittent Energy Restriction Compared with Those of Continuous Energy Restriction on Body Composition and Cardiometabolic Risk Markers–A Systematic Review and Meta-Analysis of Randomized Controlled Trials in Adults. Advances in Nutrition, 15(1), 100130.
References
[1] Elortegui Pascual, P., Rolands, M. R., Eldridge, A. L., Kassis, A., Mainardi, F., Lê, K. A., … & Varady, K. A. (2023). A Meta‐Analysis comparing the effectiveness of alternate day fasting, the 5: 2 diet, and Time‐Restricted eating for weight loss. Obesity, 31, 9-21. https://doi.org/10.1002/oby.23568
[2] Harris, L., Hamilton, S., Azevedo, L. B., Olajide, J., De Brún, C., Waller, G., … & Ells, L. (2018). Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Evidence Synthesis, 16(2), 507-547. https://doi.org/10.11124/jbisrir-2016-003248
[3] Varady, K. A., Cienfuegos, S., Ezpeleta, M., & Gabel, K. (2021). Cardiometabolic benefits of intermittent fasting. Annual Review of Nutrition, 41, 333-361. https://doi.org/10.1146/annurev-nutr-052020-041327