What is the role of intermittent energy restriction in weight management?

This discussion will focus on the importance of intermittent energy restrictions in weight loss. In my role as a nutritionist and dietician, I'll guide you on the benefits of intermittent energy restriction, give some tips for getting started, show examples, and provide additional suggestions to help achieve your weight loss goals.

How to Lose Weight by Intermittently Restricting Energy

In recent years, intermittent energy restriction (IER), or also called intermittant fasting has received a lot of attention for its possible benefits to weight loss and general health. The method involves alternate periods of eating normally with reduced-calorie or complete fasting.

Weight loss is the primary advantage of intermittent energy restrictions. A study in The American Journal of Clinical Nutrition found that intermittent fasting could result in a 3- 8% loss of weight over 3-24 week period. This is significant compared to any other method of weight loss.

IER can also improve metabolic health. It has been shown to improve insulin resistance and reduce inflammation. It's important to adhere to this diet correctly to prevent side effects, such as nutritional deficiencies, decreased physical performance and disruption of menstrual cycle in women.

How to Start with Intermittent Energy Restriction

It's important to begin gradually if you want to incorporate intermittent energy restrictions into your life. Harvard Medical School reported that starting with short fasting times and gradually increasing them can help you adjust.

To ensure that your body receives all of the nutrients needed, it's important to eat nutrient dense foods. It is recommended that you consult with a health professional or a dietitian to determine your specific needs and risks before beginning IER.

Intermittent Energy Restriction Examples in Practice

Other Suggestions

It is important to stay hydrated while practicing intermittent energy restrictions. This means drinking lots of water both during fasting periods and when eating. Regular exercise combined with IER may also help to improve weight loss, as well as overall health. It's important to listen to your body. If you are feeling unwell, adjust your eating/fasting schedule.


Intermittent energy restriction is a powerful tool for weight management. It can help you lose weight and improve your metabolic health. It's important to follow the advice of a dietitian or healthcare professional. Healthy weight management is more than just diet changes. A healthy lifestyle includes a balance of food, exercise, sleep and stress management.