The Study
Effects of 4:3 Intermittent Fasting on Eating Behaviors and Appetite Hormones: A Secondary Analysis of a 12-Month Behavioral Weight Loss Intervention
This study compared two ways of eating to lose weight and found that one way (4:3 fasting) helped people feel less out of control around food. But it didn't prove that this change in eating habits caused the weight loss—it just showed they happened together. Think of it like noticing that people who wear sneakers run faster—we can't say sneakers make you faster, just that they're often worn by fast runners.
Analysis score
Maximum 72 for a cohort study.
Where the score came from
This study tested two ways to lose weight: eating 80% less on 3 random days a week (4:3 fasting) vs. eating a little less every day. Both groups ate the same total amount of food each week.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 563 / 100
Quality score
Groups of people are followed over time to see who develops an outcome. Strong for identifying risk factors and associations, but cannot prove causation as firmly as RCTs.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — the 4:3 group didn’t just lose weight, they also felt less out of control around food and stayed better at it long-term, even though they ate the same total calories.
- 2People who did 4:3 fasting ate less emotionally and lost more control over food less often.
- 3Their weight loss was linked to eating less when upset and thinking more about food choices.
- 4Daily dieters improved at first but slipped back.
- 5Hormones didn't change differently between groups.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Nutrients
Year
2025
Authors
Matthew J Breit, Ann E. Caldwell, Danielle M. Ostendorf, Zhaoxing Pan, S. Creasy, Bryan Swanson, Kevin C Clark, Emily B Hill, Paul S. MacLean, Daniel H. Bessesen, Edward L. Melanson, V. Catenacci
Related Content
Claims (6)
Adults with overweight or obesity in Japan who use a brief web and mobile program based on intermittent fasting and meal support lose weight.
Among adults with overweight or obesity, following a 4:3 intermittent fasting schedule for 12 months leads to larger decreases in binge eating and uncontrolled eating compared to daily calorie counting, even when both diets result in the same total weekly calorie reduction.
In adults with overweight or obesity who follow a 4:3 intermittent fasting diet for 12 months, those who experience decreases in emotional eating and uncontrolled eating, and increases in cognitive restraint, lose more weight.
In adults with overweight or obesity, following a 4:3 intermittent fasting schedule for 12 months produces the same changes in fasting levels of leptin, ghrelin, peptide YY, adiponectin, and brain-derived neurotrophic factor as daily calorie restriction, when total calorie intake and weight loss are the same.
Among adults with overweight or obesity, both 4:3 intermittent fasting and daily caloric restriction lead to the same increase in intentional dietary control over 12 months, and this increase in dietary control is linked to weight loss in both groups.
Among adults with overweight or obesity, a 4:3 intermittent fasting schedule leads to lasting decreases in emotional eating over one year, whereas daily calorie counting causes an initial decrease in emotional eating that returns to original levels over time.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.