Check out this answer from Consensus:
Intermittent fasting offers a viable alternative to continuous dieting for weight loss and health improvement. However, the increased feelings of hunger and the mixed effects on exercise performance may pose challenges to its long-term maintenance. The substantial health benefits associated with intermittent fasting could provide the necessary motivation for individuals to overcome these difficulties and sustain the regimen.
In summary, while intermittent fasting can be difficult to maintain due to increased hunger and variable effects on exercise performance, its comparable effectiveness in weight management and significant health benefits make it a promising approach for many individuals.
Intermittent fasting (IF) has gained popularity as a weight loss and health improvement strategy. However, its sustainability and ease of adherence are critical factors for its long-term success. This article explores whether intermittent fasting is difficult to maintain by examining various research findings.
Weight Loss and Maintenance
Research comparing intermittent fasting with continuous energy restriction has shown that both methods result in similar weight loss and maintenance. A study involving 112 participants with abdominal obesity found that both intermittent and continuous energy restriction led to comparable weight loss (8.0 kg vs. 9.0 kg) and minimal weight regain after one year1. This suggests that intermittent fasting can be as effective as continuous dieting for weight management.
Hunger and Satiety
One of the challenges associated with intermittent fasting is the increased feeling of hunger. Participants in the intermittent fasting group reported higher hunger scores compared to those in the continuous energy restriction group (4.7 vs. 3.6 on a subjective numeric rating scale)1. This heightened sense of hunger could make intermittent fasting more difficult to maintain for some individuals.
Impact on Exercise Performance
The effects of intermittent fasting on exercise performance vary depending on the specific fasting regimen. Time-restricted feeding (TRF) protocols have been shown to enhance maximum oxygen uptake, which is beneficial for aerobic performance. However, Ramadan intermittent fasting (Ramadan IF) has been associated with reduced aerobic capacity2. These mixed results indicate that while some forms of intermittent fasting may support exercise performance, others might hinder it, potentially affecting adherence.
Health Benefits and Disease Prevention
Intermittent fasting has been linked to numerous health benefits, including improved metabolic health, enhanced mental and physical performance, and increased disease resistance3. These benefits are achieved through various physiological mechanisms, such as the activation of autophagy, mitochondrial biogenesis, and improved circadian biology3 4. The potential for significant health improvements may motivate individuals to adhere to intermittent fasting despite its challenges.
Is Intermittent Fasting difficult to maintain?
Krista Varady has answered Uncertain
An expert from University of Illinois at Chicago in Fasting, Kinesiology
Intermittent fasting is not for everyone. Some people find the diet really easy, while others find it really hard.
The easiest form of intermittent fasting seems to be time restricted feeding, where a person limits their eating window to 8 hours per day (and water fasts for 16 hours). Alternate day fasting is another type of intermittent fasting that may be more difficult. Alternate day fasting involves a 500 calorie “fast day” alternated with a “feast day” where you can eat whatever you want. Alternate day fasting seems to produce greater weight loss than time restricted feeding, but it’s harder to stick to.
Is Intermittent Fasting difficult to maintain?
Sharayah Carter has answered Uncertain
An expert from University of South Australia in Nutrition, Dietetics
It has been suggested that intermittent fasting (IF) may be easier to maintain as it offers a reduced burden of dietary restriction when compared to daily energy restriction (DER). Also, the severe energy restriction occurring on IF days is associated with ketosis, which may decrease the drive to eat, improving overall compliance with the IF protocol (1). A study comparing the effects of IF and DER in overweight women confirmed higher adherence to IF protocol (70%) than to DER protocol (39%) at 3 months, however, this did not result in greater weight loss (2). When assessing drop out rates, review studies confirm that withdrawals are similar between IF and DER treatment groups, suggesting that IF is no easier to maintain than DER (1, 3-5). Carter et al. (2018) assessed weight regain 12 months after an IF vs. DER weight loss intervention and found that both groups had regained similar amounts of weight, suggesting that both IF and DER are difficult to maintain long-term (6). It is therefore likely that IF is no more or less difficult to maintain than DER, and ultimately individuals should choose a weight loss protocol that best suits their personal preference and lifestyle.
- Seimon RV., et al. Do intermittent diets provide physiological benefits over continuous diets for weight loss? A systematic review of clinical trials. Mol Cell Endocrinol. 2015;418:153-172.
- Harvie, M., et al. The effect of intermittent energy and carbohydrate restriction v. daily energy restriction on weight loss and metabolic disease risk markers in overweight women. Br J Nutr. 2013 110(8):1534-1547.
- Harvie M, Howell A. Potential benefits and harms of intermittent energy restriction and intermittent fasting amongst obese, overweight and normal weight subjects – A narrative review of human and animal evidence. Behavi Sci. 2017; 7(4):1-22.
- Headland, M., et al. Weight-Loss Outcomes: A Systematic Review and Meta-Analysis of Intermittent Energy Restriction Trials Lasting a Minimum of 6 Months. Nutrients. 2016;8(6):354.
- Davis, CS., et al. Intermittent energy restriction and weight loss: a systematic review. Eur J Clin Nutr. 2016;70(3):292-299.
- Carter, S., et al. The effect of intermittent compared with continuous energy restriction on glycaemic control in patients with type 2 diabetes: 24-month follow-up of a randomised noninferiority trial. Diabetes Res Clin Pract. 2018;151:11-19.
Is Intermittent Fasting difficult to maintain?
Michelle Harvie has answered Uncertain
An expert from Manchester University Hospital Foundation NHS Trust in Breast Cancer, Fasting, Dietetics
No great evidence for this. Our 2013 study showed greater weight loss with our 5:2 ( 2 days of low cal / low carb) than daily diets over 4 months.
Krista Varady found that alternative day fasting was not easier to maintain than daily diets over 2 months.
There is a lack of long term data for these diets.
Is Intermittent Fasting difficult to maintain?
Leanne Harris has answered Uncertain
An expert from University of Glasgow in Obesity
Currently there is not enough evidence looking at the sustainability and long-term effects of intermittent fasting. The majority of studies published, thus far, are six months or less. Of the few studies that have included a longer-term intervention period of one year, there have been similar differences in weight loss compared to other dietary weight loss programmes.