This one is a couple of years old now but it’s pretty unique so I wanted to share it with you guys. Basically, it compares continuous caloric restriction to intermittent caloric restriction (2 week on/off cycle).
Both groups had 16 weeks total time in restriction.
Intermittent group lost 5 more pounds total, all fat free mass.
More interesting, the reduction in REE (resting energy expenditure) was doubled for the continuous dieters. A big impact on what’s commonly called “metabolism”.
Based on previous studies examining the adaptive metabolic decreases from extended dieting, the intermittent approach completely eliminated so-called “adaptive thermogenesis” so that the reduction in REE was exactly what would be expected simply by the amount of fat mass lost, no adaptation had taken place in this group. The intermittent dieters also managed to keep the weight off much longer than the continuous group. Worth a read if you’ve got the time:
Available for free on nature dot com. (Still can’t post links

Article title: Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study