Intermittent Fasting VS Calorie Deficit

          Intermittent Fasting and Calorie Deficit are both methods of weight loss. Both have different applications. Starting from eating pattern, Intermittent Fasting has a variety of specific times, but in general there are 2 most popular methods that apply, the first method is the Eat Stop-Eat system, where those who undergo this diet are required to fast for 24 hours 1-2 times a week. This means that they are not allowed to consume anything from dinner to dinner the next day. The second method is the 16/8 eating window method, which involves skipping breakfast and limiting daily meals to 8 hours. On the other hand, the Calorie Deficit method is more flexible, in that those who follow this diet do not have a specific time limit for consuming food or drinks. 

          In terms of food variety, Intermittent Fasting is not fixated on foods that are high in nutrients, those who run this diet are allowed to consume free portions, with a note that it must have a time limit, for example you are allowed to eat anything but cannot exceed the time specified by the Intermittent Fasting method. On the other hand, those who follow a Calorie Deficit diet are usually more strict in choosing what they eat. They pay more attention to balanced nutrition such as eating Meat, Eggs, Cherry Tomatoes, Shirataki Rice in their lunch menu, and usually Greek Yoghurt, Granola without artificial sugar and additional Fruit as their breakfast.

          In terms of expert opinion, they argue that Intermittent Fasting is better for Cardiovascular health and Glucoregulation, just as with Calorie Deficit, scientists have found health benefits in Calorie Deficit that include improved metabolism, longer life span, and delayed onset of age-related diseases. However, both diets come with risks if not practiced correctly. Risk-wise, researchers have conducted a survey into the effects of implementing long-term Intermittent Fasting and the results highlight the high prevalence of Intermittent Fasting across a national sample of Canadian adolescents and young adults and provide evidence of a higher likelihood of eating disorder behaviors and psychopathology among those who undertake Intermittent Fasting. This survey suggests that for adolescents and young adults, particularly females, the risk for developing eating disorders due to Intermittent Fasting is substantial. Likewise on Calorie Deficit, researchers found that the body with reduced calorie intake will slow down our metabolism. When we reduce calorie intake to lose weight, we lose muscle and fat, so the body responds to daily activities less vigorously. 

          In terms of their effectiveness in reducing weight, both have the same goal of reducing or losing weight. However, according to experts who have conducted an analysis, Intermittent Fasting is more effective for weight loss, they found the results that strict Intermittent Fasting over a period of time reduced the subjects' body mass by 4-10%, which means that Intermittent Fasting is more effective than calorie deficit for weight loss. 

          In conclusion, these are indeed some of the methods to reduce weight. Intermittent Fasting has a freer eating pattern with time restrictions, while Calorie Deficit has no time restrictions, but a more restrictive eating pattern. We can choose between one of them according to our body's ability and comfort.