Intermittent fasting and continuous calorie restriction both reduce calories, but timing matters. Research by Heilbronn and colleagues shows intermittent approaches preserve metabolic rate better—the body distinguishes between “temporary absence of food” and “chronic food scarcity.” Extended fasting periods allow insulin to drop, activate autophagy, and unlock fat stores. Eating less constantly keeps insulin present.
This companion covers the insulin story, metabolic adaptation, autophagy, hormonal responses, and which approach fits your patterns. (5 min read)