Intermittent fasting (IF) may be a popular weight-loss strategy, but it’s not a particularly new phenomenon.

In addition to religious and spiritual reasons, many cultures throughout history have used fasting as a tool to improve health. For example, ancient Greek athletes would fast to prepare their bodies for the Olympic games.

But what is intermittent fasting, exactly? And can restricting food intake to certain hours of the day or specific days of the week really help you shed some pounds? Here’s what you should know about intermittent fasting and weight loss.

What is intermittent fasting?

Intermittent fasting involves following a schedule that switches between periods of eating and periods of fasting. It’s an eating strategy that doesn’t put limits on what you eat, but rather when you eat.

As a weight-loss method, IF is known to improve metabolic health and lower insulin levels, which helps the body burn more daily calories.

There are many approaches to IF, all of which revolve alternating periods of eating and fasting. You may choose to eat during certain hours of the day or certain days of the week, as long as the schedule is consistent.

Some common types of intermittent fasting include:

Intermittent fasting for weight loss

Research is limited on how well intermittent fasting works for weight loss. Some studies have indicated that it can help people lose weight in just a matter of weeks, while others found no weight-loss benefit at all.

It may also depend on the type of IF schedule that you choose. Here’s what research says about three of the most popular IF methods:

According to registered dietitian Natalie Allen, a clinical assistant professor at Missouri State University, most people choose some version of the 16/8 method, because it’s easier to follow than some other versions.

How much weight you can lose with intermittent fasting 

Ultimately, when deciding if intermittent fasting is right for your weight loss goals, it’s crucial to keep your lifestyle and eating habits in mind.

“Some people can struggle with not eating for prolonged periods,” says Heilbronn.

Intermittent fasting isn’t safe for everyone

According to Heilbronn, intermittent fasting is not for everyone.

“People who take medication that can cause hypoglycemia (i.e. low insulin levels) shouldn’t do this diet without talking with their doctors,” she says.

You should also avoid intermittent fasting if:

RAW’s takeaway

Intermittent fasting can be a safe and effective weight loss strategy, with the caveat being that the long-term benefits are less clear. To start, you may want to try a simple form of the 16/8 plan, which limits the hours of the day when you eat.

It’s important to note that beyond weight loss, intermittent fasting has other potential health benefits. Researchers behind a 2019 review surveyed 70 published studies and found intermittent fasting of all types can help slow aging and reduce the risk of some diseases, including cancer, diabetes, and heart disease.

But when it comes to weight loss, your own tolerance for hunger pangs may guide you in deciding if the eating plan is right for you. If you believe intermittent fasting may be unrealistic for your lifestyle, you may want to check out less restrictive eating plans like the Mediterranean diet.

Our personal training allows you to meet your lifestyle needs and is flexible to fit into your busy schedule. Feel free to contact us for details.

Glenn Ang

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