What Is 4:3 Intermittent Fasting?

The 4:3 method involves:

• Fasting for three non-consecutive days per week, where calorie intake is significantly reduced (usually to around 500 calories or less)
• Eating normally on the other four days without tracking or restricting calories

This cycle allows the body extended periods of reduced insulin levels, which can promote fat burning and other metabolic benefits.

How It Compares to Daily Calorie Restriction

In a recent clinical trial published in Obesity, participants following the 4:3 fasting method lost more weight and saw greater improvements in blood pressure, insulin sensitivity, and belly fat than those who reduced their calorie intake daily.

Key differences include:

• Better adherence: Easier for many people to follow than daily restriction
• Greater fat loss: Especially visceral fat, which is linked to chronic diseases
• Improved metabolic markers: Including cholesterol and blood sugar regulation

Why It Works

Intermittent fasting allows the body to enter a fasting state that promotes:

• Increased fat oxidation
• Hormonal changes that support weight loss (such as increased norepinephrine)
• Cellular repair and reduced inflammation

It may also help regulate hunger hormones like ghrelin and leptin, making it easier to manage appetite long term.

Is It Right for You?

While 4:3 intermittent fasting can be effective, it’s not for everyone. It may not be suitable for:

• Pregnant or breastfeeding women
• Individuals with certain metabolic or eating disorders
• Those with blood sugar regulation issues without medical supervision