Can’t stick to a diet? Intermittent fasting may be easier than counting calories for weight loss
Date:
July 8, 2026
Source:
Adelaide University
Summary:
Intermittent fasting helped people lose as much weight as calorie restriction, but without the same feeling of constantly controlling their food intake. Researchers say that difference could make fasting a more sustainable option for people who struggle with traditional diets.
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People who repeatedly lose weight only to regain it may find intermittent fasting easier to maintain than traditional calorie counting, according to new research from the University of Adelaide
The study examined not only how much weight people lost, but also how different dieting approaches affected eating habits, mood, sleep, and overall quality of life
Researchers found that intermittent fasting and continuous calorie restriction produced similar weight loss. However, participants following the fasting plan did not feel they had to constantly monitor their eating, avoid overeating, or count calories to achieve those results
Different Mental Approach to Weight Loss
That experience differed from people following a calorie restricted diet. Those participants reported that losing weight required ongoing effort to consciously limit how much they ate and resist overeating. Researchers estimated that this increased sense of control accounted for about 15% of their weight loss
“While many diets can result in weight loss, they may be difficult to stick to and this makes keeping that weight off long-term more challenging,” said Professor Leonie Heilbronn from Adelaide University’s School of Medicine and the South Australian Health and Medical Research Institute
“The results of our study indicate intermittent fasting could offer an alternative pathway for people who find conventional dieting challenging.”
How the Study Compared Three Diet Plans
More than 200 adults with obesity took part in the 18 month clinical trial. Participants were randomly assigned to one of three groups: intermittent fasting, continuous calorie restriction, or standard care
Those in the intermittent fasting group consumed 30% of their daily energy needs between 8am and 12pm on three non consecutive days each week. After that eating window, they completed a 20 hour fast. On all other days, they ate their usual diet
Participants assigned to continuous calorie restriction consumed about 70% of their normal calorie intake each day. The standard care group continued their regular diets but received healthy eating guidelines
Similar Weight Loss, Different Experience
After six months, participants in both the intermittent fasting and calorie restricted groups had lost an average of about seven kilograms. By comparison, those receiving standard care lost only about two kilograms
People in both dieting groups also reported improvements in depression and overall well being, including on fasting days
The findings, published in the journal Clinical Nutrition, suggest that intermittent fasting and calorie restriction may promote weight loss through different psychological and behavioral mechanisms
“Psychological and behavioral effects have a major influence on people’s abilities to adhere to diets. Intermittent fasting may help people achieve weight loss through ways that are less dependent on consciously restricting intake,” said Professor Heilbronn
Why Researchers Want to Study Intermittent Fasting Further
Although intermittent fasting has grown rapidly in popularity, researchers say much remains unknown about its long term psychological and behavioral effects compared with more traditional dieting strategies
“Future trials should be designed to identify individuals who struggle to improve eating behaviors, as they may do better with intermittent fasting diets, enabling more personalized weight management,” said Professor Heilbronn
Materials provided by Adelaide University. Note: Content may be edited for style and length
Journal Reference:
- Xiao Tong Teong, Kai Liu, Andrew D. Vincent, Bo Liu, Gary A. Wittert, Amy T. Hutchison, Leonie K. Heilbronn. Exploring the impact of intermittent fasting plus time-restricted eating versus calorie restriction on eating behavior, mood, sleep, quality of life in adults with obesity. Clinical Nutrition, 2026; 62: 106686 DOI: 10.1016/j.clnu.2026.106686
Cite This Page:
Adelaide University. “Can’t stick to a diet? Intermittent fasting may be easier than counting calories for weight loss.” ScienceDaily. ScienceDaily, 8 July 2026. <www.sciencedaily.com/releases/2026/07/260701015247.htm>.
Adelaide University. (2026, July 8). Can’t stick to a diet? Intermittent fasting may be easier than counting calories for weight loss. ScienceDaily. Retrieved July 8, 2026 from www.sciencedaily.com/releases/2026/07/260701015247.htm
Adelaide University. “Can’t stick to a diet? Intermittent fasting may be easier than counting calories for weight loss.” ScienceDaily. www.sciencedaily.com/releases/2026/07/260701015247.htm (accessed July 8, 2026).
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