The 3-Day Diet: Why Consistency Beats Perfection for Lasting Results

Many diets come with a long list of rules you’re expected to follow to achieve results. But decades of research suggest that one principle stands above all others: achieving great results is more about maintaining consistent behaviors than obsessing over specific foods.

Numerous studies have compared vastly different diets, such as low-carb vs. low-fat or similar diets with slight variations. The conclusion is always the same: the diet you can stick to most consistently—and for the longest time—is the one that will deliver the results you want.

A recent study has further reinforced the idea that consistency, not perfection, is the key to significant body changes while still allowing for flexibility. In this study, scientists found that intermittent fasting just three days a week led to notable health benefits.

This study wasn’t about comparing intermittent fasting to other dieting methods. Instead, it focused on the impact of making small, repeated changes. Participants were instructed to limit their eating to a 6- or 8-hour window during the day, fasting for the remaining 14 to 16 hours (including sleep), but only for three days a week. The other four days, they could eat freely, without restrictions.

After three months of following this partial intermittent fasting regimen, participants lost up to 4% of their body weight and saw significant improvements in blood sugar and lipid levels. They didn’t need to follow a strict dietary plan 24/7 to see these benefits.

While some people may thrive on an all-or-nothing approach to dieting because it helps them stay consistent, that approach isn’t sustainable for everyone. For most, it’s more effective to focus on lifestyle changes that are easy to maintain.

Whether you choose intermittent fasting, cutting carbs or fats, or any other dietary strategy, the key is how well you can sustain those behaviors over time. Remember, it’s not about being perfect—it’s about being consistent.