In recent years, intermittent fasting (IF) has sparked significant interest among people looking for flexible and sustainable ways to lose weight. More and more people are asking if intermittent fasting is worth trying. With its focus on when you eat rather than what you eat, it promises weight loss without calorie counting or cutting out food groups.
But does it really work? And more importantly, is it safe for everyone? Let’s explore the facts so you can make an informed decision about whether intermittent fasting is right for you.
What Is Intermittent Fasting?
Intermittent fasting refers to an eating pattern where you cycle between periods of eating and fasting. Rather than focusing on food types, IF focuses on meal timing. Essentially, it reduces your “eating window” each day, allowing your body to spend more time in a fasted state.
The most common time-restricted fasting methods include:
- 16:8 – Fast for 16 hours, eat during an 8-hour window
- 5:2 – Eat normally for 5 days, restrict calories to 500–600 on 2 days
- Alternate-Day Fasting – Fast every other day
These methods aim to align your eating with your body’s natural circadian rhythms, promoting metabolic health and potentially weight loss.
How Can Intermittent Fasting Support Weight Loss?
When you fast, your body undergoes several metabolic changes. It switches from using glucose (sugar) as its primary fuel source to using ketones (from fat). As a result, you may experience improved fat burning, lower insulin levels and enhanced cellular repair.
In fact, many studies particularly in animals and increasingly in humans suggest that fasting may:
- Improve insulin sensitivity
- Reduce inflammation
- Lower blood pressure and cholesterol
- Enhance fat metabolism
- Trigger beneficial cellular repair processes
Importantly, fasting may also lead to a natural calorie reduction, simply because you are eating over fewer hours. This can lead to a calorie deficit, which is key to weight loss.
What Does the Latest Research Say?
A recent 12-month clinical study examined whether time-restricted eating offers more weight loss benefits than standard calorie restriction alone. In this trial:
- Participants were overweight adults aged 18–75
- Both groups followed a 25% calorie-reduced diet
- One group ate within an 8-hour window (time-restricted eating)
- The other group ate the same calories without time restrictions
After one year, the results showed:
- Both groups lost weight
- Time-restricted group lost an average of 8.2 kg
- Daily calorie restriction group lost an average of 6.4 kg
- No significant difference in weight loss between the two groups
- Both groups showed similar improvements in blood pressure, cholesterol and blood sugar
In summary, time-restricted eating worked but so did traditional calorie restriction. The timing alone did not provide a significant weight-loss advantage.
Is Intermittent Fasting Effective for Everyone?
While intermittent fasting can work for many people, it is not suitable for everyone. You should avoid intermittent fasting if you:
- Are pregnant or breastfeeding
- Have diabetes or issues with blood sugar control
- Have a history of eating disorders
- Take medications that require food
- Are underweight or in recovery from illness
Before starting any fasting method, speak to yourGP. At Lakes Family Medical Centre, we can assess your individual health needs and help you determine whether IF is safe and appropriate for you.
Tips for Successful Intermittent Fasting
If you decide to try intermittent fasting, you can improve your success by following these tips:
Prioritise Nutritional Quality
Just because you are eating in a limited window does not mean nutrition goes out the window. Choose whole foods, lean proteins, healthy fats and plenty of vegetables. Limit processed snacks and sugar.
Avoid Overeating
Some people overcompensate during their eating window, which defeats the purpose. Eat mindfully, stop when you are satisfied and avoid bingeing.
Stay Hydrated
Water, herbal tea and black coffee are generally allowed during fasting hours. Staying hydrated can curb hunger and support metabolism.
Incorporate Resistance Training
Intermittent fasting can sometimes lead to loss of lean muscle mass, which you want to avoid. Strength training supports muscle preservation and improves your metabolic rate. Try bodyweight exercises or resistance bands two to three times a week.
Focus on Consistency
Like any lifestyle change, intermittent fasting takes time. Results may not appear overnight, but staying consistent with your eating routine will help you see steady progress.
What Are the Drawbacks?
Although intermittent fasting can support modest weight loss, it is not a magic fix. The most common downside is losing muscle along with fat. That’s why combining IF with regular resistance training is so important.
Also, if you overeat during your eating windows or choose poor-quality foods, you may gain weight or see no results. The quality and quantity of what you eat still matter fasting does not cancel that out.
Final Thoughts: Should You Try Intermittent Fasting?
Intermittent fasting can be a safe and practical weight loss tool when applied properly. It may help you reduce overall calorie intake, improve metabolic markers and simplify your eating schedule. However, it is not for everyone and it is not effective if used inconsistently or combined with poor food choices.
At Lakes Family Medical Centre in Brisbane, our experienced GPs can help you:
- Create a safe and effective weight loss plan
- Access dietician or allied health support
- Monitor your metabolic health
- Understand whether intermittent fasting fits your lifestyle
If you are considering intermittent fasting, book a consultation with your GP to get personalised guidance based on your goals and health history.
Learn more about The Lakes Family Medical Centre :