Intermittent fasting makes "little to no difference" in weight loss success, says study

Intermittent fasting is an eating pattern that alternates between periods of eating and periods of fasting (Image: Pexels)

• Study: Intermittent fasting has minimal impact on weight loss
• Review of 22 trials found fasting no better than standard diets
• More research needed on fasting's impact on overall health

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If over the past few years you’ve heard celebrities swear by intermittent fasting, you should know that a recent large review suggests that it may not help with weight loss. While it could still improve overall health by positively influencing body functions, more evidence is needed to support this.

What is intermittent fasting?

Intermittent fasting is an eating pattern that alternates between periods of eating and periods of fasting.

Also read | Intermittent fasting: Benefits, who should do it, who should not, potential downsides and more

Some common types include:

• 16:8: Fast for 16 hours, eat within 8 hours
• 5:2: Eat normally 5 days, restrict calories 2 consecutive days
• Eat-Stop-Eat: A 24-hour fast, observed once or twice a week
• Alternate Fasting: alternating between days of eating normally and days of eating very little

What does the study say?

A Cochrane review examining 22 randomised clinical trials involving nearly 2,000 adults from North America, Europe, China, Australia and South America concluded that intermittent fasting made “little to no difference” in weight loss when compared with standard dietary advice. This implies that it may not help people who are overweight and want to lose weight.

According to the researchers, its results were no better than those who were advised to reduce calories and eat healthy or even those who did nothing at all. How much intermittent fasting can affect quality of life, however, remains uncertain.

Also read | Is intermittent fasting good for your heart health? Cardiologist explains everything you should know

Luis Garegnani, lead review author from the Universidad Hospital Italiano de Buenos Aires raised concerns over the hype around fasting. "Intermittent fasting may be a reasonable option for some people, but the current evidence doesn't justify the enthusiasm we see on social media,” he said.

However, the researchers agree that some people could benefit from intermittent fasting but that depends on individual basis. While they are "moderately confident" of their findings, they acknowledged some of its evidence-based limitations. The studies analysed were based on small sample sizes and did not apply robust research methods.

More research is needed to examine how intermittent fasting affects other areas of health, including type 2 diabetes and other existing medical conditions. There are many types of intermittent fasting, and how it potentially affects men and women needs to be studied, along with its impact on people with different BMIs and those living in different countries.

FAQs on Intermittent Fasting

What is intermittent fasting?

Intermittent fasting is an eating pattern that alternates between periods of eating and periods of fasting.

How does intermittent fasting work?

Common methods include the 16:8 method (16 hours fasting, 8 hours eating), the 5:2 method (eating normally 5 days, restricting calories for 2 days), and the 24-hour fast once or twice a week.

Is intermittent fasting effective for weight loss?

A Cochrane review of 22 trials found that intermittent fasting made little to no difference in weight loss compared to standard dietary advice.

Can intermittent fasting improve overall health?

While more evidence is needed, intermittent fasting may positively influence body functions and overall health, but the quality of life impact remains uncertain.

Who should consider or avoid intermittent fasting?

Intermittent fasting may benefit some individuals, but it's important to consult a healthcare professional before starting, especially if you have existing medical conditions.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.