Leena Watts
The 4:3 diet is an intermittent fasting weight loss plan. It involves eating normally for four days and consuming just 500 calories for the remaining three days of the week. While some people find this approach effective, it is not recommended for everyone. This is because it can be difficult to stick to, anti-social, and may trigger disordered eating behaviours. There are also concerns that fasting for three days a week does not allow people to meet their micro-nutrient requirements.
Is 4:3 Diet Safe?
| Characteristics | Values |
|---|---|
| Description | A weight loss plan that involves eating normally for four days and consuming 500 calories for the remaining three days of the week. |
| Effectiveness | A study found that the 4:3 diet resulted in an average body weight loss of 7.6% among participants at the one-year mark compared to 5% in the daily caloric restriction group. |
| Pros | Research indicates that fasting is good for weight loss and reducing high blood pressure. |
| Cons | Fasting can be difficult to stick to, anti-social, and trigger disordered eating behaviours. |
| Nutritionist's Opinion | Nutritionist Jenna Hope explains that the 4:3 diet is a form of intermittent fasting. Dietitian Priya Tew acknowledges that there are "good principles" but disagrees with weighing yourself daily. |
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What You'll Learn
- The 4:3 diet is a form of intermittent fasting
- The diet recommends eating normally for four days and eating 500 calories for the remaining three days
- The diet may be good for weight loss but not for sustainable healthy eating
- The diet is likely to be difficult to follow
- The diet may be more effective at lowering a person's weight over 12 months than a diet following daily calorie restriction
The 4:3 diet is a form of intermittent fasting
The 4:3 diet is similar to the 5:2 diet, which also uses intermittent fasting. The 5:2 diet involves eating as you normally would for five days and then fasting for two non-consecutive days, sticking to 500 or 600 calories. The 4:3 diet takes this further by adding an extra fasting day.
Intermittent fasting has become a popular dietary pattern for weight loss, and there are different methods, including time-restricted eating, such as the 16:8 method, where you eat during an 8-hour window and fast for 16 hours each day. The 4:3 method involves fasting for 24 hours on three non-consecutive days per week.
A new study has found that 4:3 intermittent fasting may be more effective at lowering weight over 12 months than a diet following daily calorie restriction. The study, published in the Annals of Internal Medicine, found an average body weight loss of 7.6% among 4:3 IMF participants at the one-year mark, compared to 5% in the daily caloric restriction group.
However, it is important to note that fasting can be incredibly difficult to stick to, anti-social, and may trigger disordered eating behaviours in people with a history of eating disorders. Other research has found that fasting is no more effective than other diets, and some health experts have questioned the health benefits of fasting for weight loss, arguing that nutritional adequacy should be valued over simply cutting calories.
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The diet recommends eating normally for four days and eating 500 calories for the remaining three days
The 4:3 diet is a weight loss plan that involves eating normally for four days and restricting calorie intake to 500 calories for the remaining three days. It is a form of intermittent fasting, similar to the 5:2 diet, but with more fasting days.
On the 4:3 diet, you can eat whatever you like for four days and then restrict your calorie intake to 500 calories for the other three days. This is a very low-calorie intake—for example, the NHS advises that women eat 2000 calories a day. On fasting days, you can consume calorie-free drinks such as black tea, coffee, or water, and a couple of scrambled eggs for lunch, and a small piece of poached or grilled white fish with vegetables for dinner.
Some people find this type of intermittent fasting appealing because it allows them to eat whatever they want for four days of the week without having to think about what they are eating. However, critics of the diet point out that this is not conducive to good health and does not encourage dieters to take responsibility for their health. Dietitian Priya Tew acknowledges that there are "good principles" in the 4:3 diet but disagrees with the recommendation to weigh yourself daily, suggesting weekly weigh-ins instead.
There is some evidence that the 4:3 diet is effective for weight loss. One study found an average body weight loss of 7.6% among participants in the 4:3 intermittent fasting group compared with 5% in the daily caloric restriction group. However, it is important to note that this type of intermittent fasting may not be suitable for everyone and can be difficult to stick to. It may be anti-social and could trigger disordered eating behaviours in people with a history of eating disorders.
If you are considering trying the 4:3 diet or any other weight loss plan, it is important to speak to a healthcare professional or a qualified nutrition expert to ensure that it is safe and suitable for you.
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The diet may be good for weight loss but not for sustainable healthy eating
The 4:3 diet is a weight loss plan that involves eating normally for four days and consuming just 500 calories for the remaining three days of the week. It is a form of intermittent fasting, which has been around since at least the 5th century BC. While the 4:3 diet may be effective for weight loss, it may not be the best approach for sustainable healthy eating.
Firstly, the 4:3 diet may not provide adequate nutrition. Chloe Phillips, a HuffPost UK blogger and dietitian, warns that it could be challenging to meet 100% of your micro-nutrient requirements while fasting for 182 days a year. This diet may not encourage a balanced and nutritious diet, which is essential for maintaining overall health.
Secondly, the 4:3 diet can be challenging to stick to and may not be suitable for everyone. It involves a significant reduction in calories on fasting days, which can be difficult and may trigger disordered eating behaviours, especially for those with a history of eating disorders. It can also be anti-social, as it may restrict participation in social activities involving food or drinks.
Additionally, the 4:3 diet does not promote mindful eating habits. As long as dieters stay within the calorie quota, they can eat whatever they want, even if it is not healthy. This approach does not encourage individuals to take responsibility for their health and make informed choices about their food intake.
Furthermore, while the 4:3 diet may lead to weight loss in the short term, it may not be sustainable in the long run. There is a risk of falling into a "yo-yo dieting" cycle, where individuals lose weight only to regain it after stopping the diet. This can be physically and mentally unhealthy, and it is more important to focus on sustainable, healthy habits that can be maintained in the long term.
Lastly, the 4:3 diet may not be safe or effective for everyone. Certain populations, such as older adults, people with diabetes, cancer, or cardiovascular disease, may require specific dietary considerations that this diet may not accommodate. It is always advisable to consult with a healthcare professional or registered dietitian before starting any new diet, especially those involving intermittent fasting.
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The diet is likely to be difficult to follow
The 4:3 diet is a form of intermittent fasting that involves eating normally for four days and consuming only 500 calories for the remaining three days of the week. While this diet may be effective for weight loss, it is likely to be difficult to follow due to the significant calorie restriction required on fasting days.
Adhering to a very low-calorie diet for multiple days a week can be challenging and may require a significant adjustment in eating habits. For example, dieters may need to omit breakfast and carefully plan their meals to meet their calorie quota while still obtaining adequate nutrition. This can be difficult and may not be compatible with everyone's lifestyle or dietary needs.
The 4:3 diet may be particularly challenging for those who are used to consuming a higher number of calories per day. The NHS advises that women should consume 2000 calories per day, which means that the 4:3 diet involves a significant reduction in caloric intake on fasting days. This may lead to hunger and cravings, making the diet difficult to stick to.
Additionally, the 4:3 diet may be difficult to follow from a social perspective. Eating out or socializing over meals may become challenging during fasting days, as most meals will be off-limits. This could make the diet feel restrictive and impact an individual's quality of life.
Furthermore, there is a risk that the 4:3 diet could trigger disordered eating behaviours, especially in individuals with a history of eating disorders. It is important to approach any diet with caution and to prioritize one's health and well-being above weight loss. It is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet, especially one that involves intermittent fasting.
While the 4:3 diet may be effective for weight loss, it is important to recognize that it may be difficult to follow due to the significant calorie restriction and lifestyle changes required. It is essential to consider one's individual needs, preferences, and health status when deciding whether to adopt this or any other diet.
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The diet may be more effective at lowering a person's weight over 12 months than a diet following daily calorie restriction
The 4:3 diet is a form of intermittent fasting, where dieters eat freely for four days a week and restrict their calorie intake to 500 calories for the remaining three days. This is more restrictive than the 5:2 diet, which allows for five days of normal eating and two days of fasting.
A 2025 study found that the 4:3 diet resulted in greater weight loss than daily caloric restriction (DCR) in participants enrolled in a 12-month, high-intensity, comprehensive behavioural weight loss program. The average weight loss in the 4:3 group was 7.6%, compared to 5% in the DCR group.
The study's co-author, Victoria Catenacci, MD, noted that the 4:3 diet is an evidence-based alternative for people who have tried DCR and found it difficult. The 4:3 diet may be more effective because it creates a larger calorie deficit than DCR, and it may also work by "metabolic confusion" or "calorie shifting", which can surprise the body and promote weight loss.
However, it's important to note that the 4:3 diet may not be suitable for everyone. It can be challenging to stick to, anti-social, and may trigger disordered eating behaviours in people with a history of eating disorders. Additionally, some experts argue that it may not be conducive to good health, as it does not encourage dieters to take responsibility for their food choices.
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Frequently asked questions
The 4:3 diet is a form of intermittent fasting where you eat normally for four days and restrict your calorie intake to 500 calories for the remaining three days of the week.
While the 4:3 diet has been found to be more effective for weight loss than a diet following daily calorie restriction, it may not be a sustainable healthy eating option. It is also not recommended for those with a history of eating disorders.
Experts say that the 4:3 diet may be difficult to follow and that it is not conducive to good health. They also recommend that those interested in the diet consult a registered dietitian nutritionist (RDN) to ensure that they are getting the right nutrients and to assess the safety of the diet for their individual needs.
If you are interested in starting the 4:3 diet, it is recommended that you plan your "fast" days well to ensure that you are getting a good balanced diet. You can also change the timing of your fast to better accommodate your schedule.
