Intermittent Fasting vs Calorie Restriction- Is there a difference?
There is a form of diet that is primarily designed for utilizing autophagy called intermittent fasting. To do a full-calorie restriction diet is a hard choice.
Milos Pokimica
Written By: Milos Pokimica
Medically Reviewed by: Dr. Xiùying Wáng, M.D.
Updated June 9, 2023There is a form of diet that is not related to weight loss primarily. Even some bodybuilders appear to try it. It is a diet primarily designed for utilizing autophagy called intermittent fasting.
What they try to do is to limit the intake of calories by 4 to 8 hours a day. So the rest of the time there will be fasting to tap into this mode of healing. However, there will not cut on the calories they will be just consuming them for a restricted period.
Some studies show that this too can have beneficial effects. There is truth in the statement that meal frequency is not nearly as important as the quantity and quality of food consumed. Thus logically if we still eat all of our calories in the period of 4 hours and are active the rest of the time, it is still unlikely that we will burn all of our glycogen stores because we replenish them every day.
In that sense, intermitting fasting would not be able to tap into the same healing mechanism at the level of calorie restriction. If we eat less and go into calorie restriction, it does not matter because we will be in deficit no matter when we eat. It will be a good idea to put exercise on a regimen of intermittent fasting just before the end of the fast, to deplete the glycogen stores, or we can combine all three methods. Calorie restriction with intermittent fasting with physical activity.
To go around this, there is Alternate day fasting (ADF). It involves a 24-hour fast followed by a 24-hour non-fasting period. Then there are whole-day fasting cycles that specify various ratios of fasting to non-fasting days, such as the 5:2 diet. You eat for five days, then fast on water or vegetable juices for two. So far studies done on animal models have shown that fasting improves indicators of health like blood pressure, insulin sensitivity, and inflammation.

Intermittent fasting in my personal view started as a convenient way to do a calorie-restricted diet. To do a full-calorie restriction diet is a hard choice. Most of the population will not do it. The intermittent fasting line is to go and fast 1 or 2 days a week and clean our cells, reset our metabolism to take control of our hunger cravings, and so on. That will help our body to go into autophagy and high HGH levels and will start the healing mechanisms.
However, there is another essential benefit of calorie restriction, and that is lowering the basal metabolic rate. If we have a car with a million horsepower, it will burn a gallon of fuel in a millisecond, but if we have a car that runs on one horsepower, it will go much longer. It is called efficiency. When you force yourself to become more efficient in burning energy you go longer.
Calorie restriction is not calorie restriction our entire life. It is the only restriction in the beginning period. Our physiology will adapt to hunger to some extent by becoming more efficient with the calories that it has. Basal metabolic rate has the ability to slow down, but only to some extent. Our body will enter the starvation response and will go through the physiological changes that reduce metabolism in response to a lacking of food. The human body has some level of ability to adapt and structure itself known as deprivation response (i.e., metabolic adaptation).
There was a study done on eight individuals living in isolation in Biosphere 2. Biosphere 2 is an Earth Systems science research facility located in Oracle, Arizona. It was initially designed to determine the viability of closed ecological systems to support human life in outer space. The first experiment was conducted on eight individuals for two years. After the experiment was finished, the metabolic rate of these eight isolated individuals was measured and compared with a control group that initially had similar physical characteristics. The starvation response managed to reduce the metabolic rate by 180 kcal on average in daily total energy expenditure.
If you eat regularly 2000 calories and you start to restrict the calories your metabolism slows down to 1800 calories on average. Then when you came back to eat these 1800 calories, it is not a restriction anymore. It is in a sense because you are at an artificially lowered metabolic rate so if you start overeating again your basal metabolic rate will go up, but if you stay at this level you will not starve and die. You can live in this new state. People have this kind of idea about the calorie restriction diet that you are restricted continuously. In a sense, you are because you operate at a lower metabolic rate, but you are not in the physical sense or you will eventually die. And that is the reason why calorie restriction prolongs life.
Slowing down metabolism means prolonging life through efficiency. Burning fuel means stress in the form of oxidative damage to the DNA that needs to be repaired.
Can you gain muscle on caloric restriction? Probably just some level of body recomposition. If you have some kilograms to lose then lowering by 400 calories can increase muscle and lower fat deposits at the same time if you do resistance training. But if you are already calorie-restricted at the optimal level then no, your body has already lowered your metabolism as much as it can. There is a calorie in calorie out equation based on the first law of thermodynamics. It might be possible on intermittent fasting cycles. Five days of resistance training than two days of aerobic training plus fasting.
One other thing. When we start building muscle our metabolism can slow down if we do not increase calories, it will adapt to some extent. We do not need to start overeating excessively just because we go to the gym. That will give you dirty bulk. One hundred grams of flesh have around 25 grams of protein and 150 calories, and you cannot grow at the rate of 100 grams of muscle mass a day. In my opinion, when we start resistance training, it would be wise to raise calorie consumption at the level of what is burned during the exercise plus a little more, at the top 200 calories more than that. Raising it higher is excess that goes into adipose tissue, basically the waste of energy that has to be burned at some point. Overeating with the excuse:” I go to the gym”, is not a good idea.
Conclusion:
- Without any pharmacological intervention, CR improves metabolic parameters, which will benefit especially pre-diabetic and insulin-resistant patients. Also increases longevity.
- IF without calorie restriction can improve health and cellular resistance to disease especially cancer, diabetes, and other DNA damage-induced conditions same as CR but without causing weight loss. This might be beneficial for individuals that want to preserve muscle mass.
The best option would be and you can do this also to combine both at the same time. If you want to go on a diet my recommendation is not just to cut calories but to limit the time period as well. This is what I do. In the obesity epidemic, if you do not incorporate these techniques into a regular regimen of life, the health risk correlations can have serious consequences.
References:
Passages selected from a book: Pokimica, Milos. Go Vegan? Review of Science Part 1. Kindle ed., Amazon, 2018.
- Mattson, Mark P et al. “Impact of intermittent fasting on health and disease processes.” Ageing research reviews vol. 39 (2017): 46-58. doi:10.1016/j.arr.2016.10.005
- Barnosky, Adrienne R et al. “Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: a review of human findings.” Translational research : the journal of laboratory and clinical medicine vol. 164,4 (2014): 302-11. doi:10.1016/j.trsl.2014.05.013
- Liu, Kai, et al. “Intermittent Fasting: What Questions Should We Be Asking?” Physiology & Behavior, vol. 218, Elsevier BV, May 2020, p. 112827. https://doi.org/10.1016/j.physbeh.2020.112827.
- Razavi, Roghaye et al. “The alternate-day fasting diet is a more effective approach than a calorie restriction diet on weight loss and hs-CRP levels.” International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition vol. 91,3-4 (2021): 242-250. doi:10.1024/0300-9831/a000623
- Aksungar, F B et al. “Comparison of Intermittent Fasting Versus Caloric Restriction in Obese Subjects: A Two Year Follow-Up.” The journal of nutrition, health & aging vol. 21,6 (2017): 681-685. doi:10.1007/s12603-016-0786-y
Related Posts
Do you have any questions about nutrition and health?
I would love to hear from you and answer them in my next post. I appreciate your input and opinion and I look forward to hearing from you soon. I also invite you to follow us on Facebook, Instagram, and Pinterest for more diet, nutrition, and health content. You can leave a comment there and connect with other health enthusiasts, share your tips and experiences, and get support and encouragement from our team and community.
I hope that this post was informative and enjoyable for you and that you are prepared to apply the insights you learned. If you found this post helpful, please share it with your friends and family who might also benefit from it. You never know who might need some guidance and support on their health journey.
– You Might Also Like –

Learn About Nutrition
Milos Pokimica is a doctor of natural medicine, clinical nutritionist, medical health and nutrition writer, and nutritional science advisor. Author of the book series Go Vegan? Review of Science, he also operates the natural health website GoVeganWay.com
Medical Disclaimer
GoVeganWay.com brings you reviews of the latest nutrition and health-related research. The information provided represents the personal opinion of the author and is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. The information provided is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ ON OR ACCESSED THROUGH GoVeganWay.com
NEVER APPLY ANY LIFESTYLE CHANGES OR ANY CHANGES AT ALL AS A CONSEQUENCE OF SOMETHING YOU HAVE READ IN GoVeganWay.com BEFORE CONSULTING LICENCED MEDICAL PRACTITIONER.
In the event of a medical emergency, call a doctor or 911 immediately. GoVeganWay.com does not recommend or endorse any specific groups, organizations, tests, physicians, products, procedures, opinions, or other information that may be mentioned inside.
Editor Picks –
Milos Pokimica is a doctor of natural medicine, clinical nutritionist, medical health and nutrition writer, and nutritional science advisor. Author of the book series Go Vegan? Review of Science, he also operates the natural health website GoVeganWay.com
Latest Articles –
Plant Based News
-
10 Oil-Free Vegan Recipes – From Peanut Curry To Banana Bread
on August 28, 2025
-
Plant-Based Food Market Could Triple In Value By 2035, Says New Report
on August 28, 2025
-
10 Money Saving Vegan Food Hacks
on August 28, 2025
-
Meat Industry Executive Says UK Megafarms ‘Aren’t Particularly Big’
on August 27, 2025
-
The Health Benefits Of Kidney Beans – And 8 Recipes To Try
on August 27, 2025
-
Oscar Mayer Debuts Pack Of Plant-Based And Animal-Based Hot Dogs For ‘Everybun’
on August 26, 2025
-
Polenta Topped With Cannellini Bean Stew
on August 26, 2025
Top Health News — ScienceDaily
- Cannabis for coping? Why it may trigger paranoiaon August 28, 2025
Using cannabis to self-medicate comes with hidden dangers—new research shows these users face higher paranoia and consume more THC. Childhood trauma further amplifies the risks, especially emotional abuse, which strongly predicts paranoia.
- This simple diet could help protect memory, even with Alzheimer’s geneson August 28, 2025
A Mediterranean-style diet was linked to lower dementia risk, especially in people with high-risk Alzheimer’s genes. The strongest benefits were seen in those with two APOE4 copies, showing diet may help offset genetic vulnerability. Researchers say food may influence key metabolic pathways that protect memory and cognitive function.
- More likely to be struck by lightning than get tetanus. So why the boosters?on August 27, 2025
Researchers propose that the U.S. could safely drop adult tetanus and diphtheria boosters, saving $1 billion annually, since childhood vaccinations provide decades of protection. Evidence from the U.K. shows that skipping boosters has not led to higher disease rates.
- The hidden DNA organizer linking fertility and canceron August 27, 2025
Scientists at Kyoto University have uncovered a hidden protein complex that organizes DNA in sperm stem cells, a discovery that reveals surprising ties between fertility and cancer. When this protein, called STAG3, is missing, sperm stem cells cannot mature properly, leading to infertility in mice. Even more intriguing, the same protein is found in high levels in certain immune cells and cancers, and blocking it slowed tumor growth in the lab.
- Scientists crack indole’s toughest bond with copper, unlocking new medicineson August 26, 2025
Scientists have cracked one of chemistry’s toughest challenges with indoles, using copper to unlock a spot once thought too stubborn to change. The discovery could pave the way for easier, cheaper drug development.
- The surprising reason x-rays can push arthritis patients toward surgeryon August 26, 2025
Knee osteoarthritis is a major cause of pain and disability, but routine X-rays often do more harm than good. New research shows that being shown an X-ray can increase anxiety, make people fear exercise, and lead them to believe surgery is the only option, even when less invasive treatments could help. By focusing on clinical diagnosis instead, patients may avoid unnecessary scans, reduce health costs, and make better choices about their care.
- The common cold’s unexpected superpower against COVIDon August 26, 2025
A nationwide study found that recent colds caused by rhinoviruses can give short-term protection against COVID-19. Children benefit most, as their immune systems react strongly with antiviral defenses, helping explain their lower rates of severe illness.
PubMed, #vegan-diet –
- Can Dietary Supplements Be Linked to a Vegan Diet and Health Risk Modulation During Vegan Pregnancy, Infancy, and Early Childhood? The VedieS Study Protocol for an Explorative, Quantitative,…on August 28, 2025
As veganism becomes more popular, the number of vegan pregnant women and children is steadily increasing. During vegan pregnancy and early childhood, there is a high risk for nutrient deficiencies that may impair child development. External factors, such as healthcare advice, social networks, and social environments, that affect the diet of vegan pregnant women, parents, and their children, as well as their approach towards dietary supplementation, have not yet been investigated. Various […]
- Vegan and Plant-Based Diets in the Management of Metabolic Syndrome: A Narrative Review from Anti-Inflammatory and Antithrombotic Perspectiveson August 28, 2025
Metabolic syndrome (MetS) is defined by a combination of metabolic abnormalities, such as central obesity, insulin resistance, hypertension, and dyslipidemia, and significantly increases the risk of cardiovascular diseases and type 2 diabetes. The high prevalence of MetS is a public health concern, necessitating rapid identification and intervention strategies to prevent this emerging epidemic. Diagnosing MetS requires the presence of three or more of these abnormalities, underscoring the […]
- Risk of Osteoporosis and Anemia in Plant-Based Diets: A Systematic Review of Nutritional Deficiencies and Clinical Implicationson August 22, 2025
The global shift toward plant-based diets is accelerating, driven by growing awareness of health, environmental, and ethical concerns. While these diets are linked to reduced risks of chronic diseases, emerging evidence highlights potential nutritional deficiencies, particularly in calcium, iron, and vitamin B12, that may compromise bone and hematologic health. This systematic review investigates the relationship between strict plant-based dietary practices and the risks of anemia and…
- Dietary guidance on plant-based meat alternatives for individuals wanting to increase plant protein intakeon August 21, 2025
A new generation of plant-based meat alternatives (PBMAs) has entered the mainstream. These products contain concentrated sources of plant protein and are formulated to mimic the taste and texture of their meat-based counterparts, especially red meat. The increased availability of these products coincides with calls from health agencies to increase the dietary plant-to-animal protein ratio for health and environmental reasons. The role of PBMAs in achieving the goal of consuming more plant…
- Vegan diet and nutritional status in infants, children and adolescents: A position paper based on a systematic search by the ESPGHAN Nutrition Committeeon August 17, 2025
Vegan and other plant-based diets are becoming increasingly popular in the paediatric age group. There is limited evidence in the current medical literature to determine whether a vegan diet is adequate for children, since the currently available society position papers are based on narrative reviews and expert opinion. Updated evidence-based recommendations are needed to guide clinical practice. This position paper presents findings from a literature review performed using a systematic […]
Random Posts –
Featured Posts –

Latest from PubMed, #plant-based diet –
- Simulating Precision Feeding of High-Concentrate Diets with High-Fat Inclusion and Different Plant-Based Saturated, Unsaturated, and Animal Fat Sources in Continuous Culture Fermentersby Saad M Hussein on August 28, 2025
Controlling dry matter intake (DMI) is one strategy to reduce feed costs and increase efficiency. Including fat at a high concentrate level can increase the energy density of diets fed to ruminants, thus reducing DMI further. Therefore, the objective of this study was to evaluate the effects on fermentation and nutrient digestion of including different fat sources when high-concentrate diets with high-fat inclusion are used under simulating precision feeding in continuous culture. We…
- Impact of Dietary Inputs on Carbapenem Resistance Gene Dynamics and Microbial Safety During Bioconversion of Agri-Food Waste and Anaerobic Digestate by Hermetia illucens Larvaeby Andrea Marcelli on August 28, 2025
CONCLUSIONS: The findings suggest that the diet composition may influence the proliferation of Enterobacteriaceae and the persistence of CRGs. Careful substrate selection and process monitoring are essential to minimize antimicrobial resistance risks in insect-based bioconversion systems.
- The Supportive Role of Plant-Based Substances in AMD Treatment and Their Potentialby Karolina Klusek on August 28, 2025
There is growing interest in the use of natural plant-derived compounds, such as polyphenols (including curcumin), flavonoids, silymarin, anthocyanins, lutein, and zeaxanthin, for the treatment of age-related macular degeneration (AMD). These substances exhibit antioxidant, anti-inflammatory, and protective effects on retinal cells, contributing to the preservation of retinal integrity by modulating the key pathogenic mechanisms of AMD, including oxidative stress, chronic inflammation, and…
- Revisiting Spectrophotometric Methods in the FoodOmics Era: The Influence of Phytochemicals in the Quantification of Soluble Sugars in Plant-Based Beverages, Drinks, and Extractsby Ana Reis on August 28, 2025
The rising prevalence of diet-related diseases is driving consumers to adopt healthier, plant-based diets. Aware of this consumer trend, the Food Industry is investing in innovative, tasty, plant-based foods with added nutraceutical value. However, health-promoting phytochemicals are often found in foods with a high content of natural sugars that are readily absorbed, undermining their health benefits. To ensure proper labelling and support consumers in their choices for healthier foods, the…
- Tooth Decay: Genetic and Epigenetic Insights Driving the Development of Anti-Caries Vaccinesby Inès Bouaita on August 28, 2025
Dental caries is now recognised as a multifactorial disease shaped by complex interactions among genetic, epigenetic, microbiological, environmental, and social factors. This narrative review synthesises recent findings on the influence of genetic and epigenetic factors on caries susceptibility, exploring implications for personalised prevention strategies, including novel vaccine approaches. Numerous gene polymorphisms in pathways related to enamel formation, saliva composition, immune…
- The Bacterial Composition of the Gut Microbiota of Mexicans with Overweight and Obesity: A Systematic Reviewby María Alejandra Samudio-Cruz on August 28, 2025
The role of the gut microbiota in obesity has been extensively studied worldwide, but research in Mexican populations is still limited. This is particularly important given the high obesity rates in Mexico, despite a traditional diet rich in diverse, plant-based foods. We conducted a systematic review of studies examining the gut microbiota in obese Mexican children and adults. The literature search was conducted in the Medline, CINAHL, SciELO, Redalyc and Web of Science databases. The […]