Intermittent fasting (IF) is a topic that sparks curiosity, debate, and sometimes confusion. Whether you've heard about it from a friend, read about it online, or even tried it yourself, it’s often surrounded by bold claims about weight loss, metabolism, and health benefits. But is it really the game-changer some make it out to be? And more importantly, is it the right approach for you?
In this article, we'll break down what intermittent fasting is, how it works, and whether it truly delivers on its promises.
Understanding Intermittent Fasting: What is Intermittent Fasting?
Unlike traditional diets that focus on what you eat, intermittent fasting is all about when you eat. It’s an eating pattern that cycles between periods of eating and fasting (where fasting simply means consuming little to no food during set timeframes).
While it might seem like a modern trend, fasting has been part of human history for thousands of years. Early humans often fasted out of necessity when food wasn’t readily available. Many religious traditions, from Buddhism to Christianity, have also included fasting as a spiritual practice.
But beyond history, the big question is: why do people choose intermittent fasting now? Advocates claim it improves metabolic health, aids weight management, and even boosts mental clarity. However, like any approach, it’s not a one-size-fits-all solution.
Popular Intermittent Fasting Methods
There are several different ways to practice intermittent fasting, each with its own structure:
16/8 Method – Fast for 16 hours and eat within an 8-hour window (e.g., eating from 12 PM to 8 PM).
14/10 Method – A more relaxed version with a 14-hour fast and a 10-hour eating window.
5:2 Diet – Eat normally five days a week and restrict calorie intake (typically 500–600 calories) on two non-consecutive days.
Eat-Stop-Eat – A full 24-hour fast once or twice a week.
Alternate-Day Fasting – Alternating between fasting days (with minimal calorie intake) and normal eating days.
Warrior Diet – Eating small amounts of raw fruits and vegetables during the day and one large meal at night.
Each of these methods appeals to different people depending on their lifestyle, hunger levels, and personal preferences.
Does Intermittent Fasting Work for Weight Loss?
One of the biggest reasons people try intermittent fasting is weight loss. But is it superior to other approaches?
A meta-analysis from October 2024 compared intermittent fasting to regular calorie restriction and found that while fasting led to a slightly greater reduction in body weight and fat mass, the difference was not statistically significant. This means that fasting is not inherently better than traditional calorie reduction for weight loss.
Ultimately, weight loss still comes down to maintaining a caloric deficit, regardless of how you structure your meals. That being said, some people find fasting simplifies their eating patterns, making it easier to manage calorie intake without constantly tracking food. But if you’re fasting and still overeating during your eating window, the weight loss benefits disappear.
Hunger and Appetite Control
Many claim that intermittent fasting helps suppress hunger, making it easier to stick to a diet. But does the research support this?
A 2023 meta-analysis on intermittent fasting and appetite found that fasting does not significantly reduce hunger compared to regular calorie restriction. However, it did show an increase in fullness and a decreased desire to eat, which could help some people naturally eat less.
In short, if you find that fasting helps you feel more in control of your appetite, it might be useful. But if it leaves you ravenous and leads to overeating later, it’s probably not the right fit.
The Science of Autophagy
Autophagy is one of the most hyped-up benefits of intermittent fasting. It’s the body’s process of cleaning out damaged cells and repurposing their components. Proponents of fasting often claim it’s the best way to trigger autophagy and improve longevity.
Yes, fasting does boost autophagy, but so does any form of calorie restriction. A 2021 study comparing alternate-day fasting to regular calorie restriction found no difference in autophagy rates. In other words, fasting isn’t the only way to support cellular repair.
More importantly, fasting can have downsides. In that same study, participants who fasted lost 50% of their weight from lean body mass, compared to just 10% in the non-fasting group. This is a significant issue, as preserving muscle is crucial for long-term health and metabolism.
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Other Claimed Benefits (and their limitations)
Hormone Regulation
Fasting has been linked to improved insulin sensitivity and better blood sugar control, particularly in people with insulin resistance. However, these benefits are not exclusive to fasting as regular calorie management can offer similar results.
Brain Health and Alzheimer’s Prevention
There are claims that intermittent fasting may reduce the risk of Alzheimer’s disease, but so far, this is based on animal studies. There’s no solid human research proving this benefit.
Intermittent Fasting for Women
Women’s bodies may respond differently to fasting. Some experts, like Dr. Stacy Sims, argue that fasting can negatively impact female hormones, especially for active women. Most fasting research has been conducted on sedentary, overweight men, so its long-term effects on women remain unclear.
Downsides of Intermittent Fasting
While fasting works for some, it’s not without its potential downsides:
Overeating in the Eating Window – Some people overcompensate after fasting, leading to binge eating.
Relationship with Food – Restrictive eating patterns can contribute to an unhealthy mindset around food.
Energy and Mood Issues – Some individuals feel irritable, low-energy, or mentally foggy when fasting.
Not Ideal for Certain Groups – Fasting isn’t recommended for pregnant women, those with a history of disordered eating, or highly active individuals who need consistent fuelling.
Should You Try Intermittent Fasting?
Intermittent fasting is not inherently better than any other eating strategy. It’s simply a tool. Whether it works for you depends on your lifestyle, preferences, and goals. Personally, we would never recommend intermittent fasting as an approach, but if it works for you... we will not criticise your choice.
Who Might Potentially Benefit from Intermittent Fasting?
People who like structured eating windows.
Those who prefer fewer meals or naturally skip breakfast.
Individuals looking for a simple way to reduce calorie intake.
People managing insulin resistance (with medical guidance).
Who Should Avoid It?
People with a history of disordered eating.
Pregnant or breastfeeding women.
Athletes or highly active individuals needing frequent fuelling.
Anyone who feels miserable when fasting.
Tips for Trying Intermittent Fasting
Although intermittent fasting wouldn't be an approach we advocate for, if you are considering it, here are some ways to make it more manageable:
Start Small – Try a 12/12 or 14/10 schedule before jumping into longer fasts.
Stay Hydrated – Water and herbal teas can help.
Prioritise Nutrient-Dense Foods – Make the most of your eating window with balanced meals.
Listen to Your Body – If fasting makes you feel unwell, don’t force it.
Consult a Professional – Speak with a healthcare provider if you have any underlying conditions or reach out to a nutrition professional if you need the support.
Final Thoughts
At the end of the day, intermittent fasting is just one approach among many. It’s not a magic bullet, and it’s certainly not necessary for good health. If it works for you, great! If not, there are plenty of other ways to support your health and fitness goals.
The best diet is the one you can stick to long-term. It is the one that makes you feel and perform at your best.
If you have any questions about this post, please get in touch to speak with one of our coaches. If you are thinking of working with us, you can see what our clients have said about our coaching here.
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