Many of us want to lose weight but with the possibility of dozens of different diets and now, GLP-1 drugs like Ozempic, it's hard to know which has the highest chance of success.

New research may help point us in the right direction. The year-long study compared the results of dieters who ate less at every meal with those who practiced intermittent fasting. People in the study who cut back on calories by fasting three days a week had moderately more weight loss than those who pursued daily dieting.

Many find intermittent fasting easier to stick to over time. It's hard to restrict calories every day.

The results of a clinical trial by researchers from the University of Colorado found that participants who followed a 4:3 intermittent fasting regimen lost more weight than those volunteers who followed daily caloric restriction. This held true even though both groups received the same behavior support and exercise routines.

The trial enrolled 165 Colorado adults aged 18 to 60, with a body mass index (BMI) of 27 to 46. The participants were randomly assigned to one of two groups. The intermittent fasting group ate normally four days a week and reduced their intake of calories by 80 percent on three nonconsecutive days. The calorie restriction group was given a daily calorie goal equivalent of a 34.3 percent weekly energy deficit (or fewer calories).

Every participant had access to a gym membership and was encouraged to exercise for 300 minutes a week. They also received counseling in calorie counting, nutrition and dietary guidelines.

After 12 months, the results were clear. Those participants in the intermittent fasting group experienced an average weight loss of 7.6 percent of their body weight, compared to 5 percent in the calorie restrictive group. The researchers also noted that the fasting group achieved more positive cardiometabolic changes including lower systolic blood pressure, total and low-density lipoprotein cholesterol levels and fasting glucose levels.

For many, this style of intermittent fasting is easier to adhere to over time, Victoria Catenacci, lead author of the study and an associate professor of medicine at the University of Colorado, said. It's hard to restrict calories every day, she added, and intermittent fasting is another strategy for people to consider. None of the participants reported any downsides to their diets, but it's important to note that the study included only healthy adults and excluded any people with serious health conditions.

Indeed, fasting is not for everyone. The American Medical Association points out that intermittent fasting is not recommended for pregnant or lactating women, frail older adults, individuals with immunodeficiency or those with, or at risk of, eating disorders.

Dieters on a 4:3 intermittent fasting regimen lost more weight than those volunteers who followed daily caloric restriction. This held true even though both groups received the same behavior support and exercise routines.

Intermittent fasting may also be dangerous for people with diabetes since it raises the likelihood of hypoglycemia (low blood sugar).

People who are considering this type of fasting should first speak with their doctors and possibly a registered dietitian, the researchers say, adding that joining a support group may help with encouragement and accountability.

The study is published in Annals of Internal Medicine.