Intermittent fasting is relatively straightforward, with the only variation being how long you fast for.
Diehards say that while you fast, you’ll enter the ‘fat-burning zone’, making you less hungry in that time period.
It seems to work about as well as regular dieting. A 2019 review looked at multiple studies that pitted general dieting—which is to say, restricting calories—against intermittent fasting. They found that both dieting approaches were effective for short-term weight loss (the studies didn’t follow participants long enough to analyze long-term effects).
But, there’s no evidence that suggests intermittent fasting is healthier than other forms of dieting either. Another study that compared people on a standard low-calorie diet versus people who intermittently fast found that there was no difference between the two in terms of heart health. A following study in 2019 also found no differences between glucose, insulin and lipid levels.
So, while most people feel intermittent fasting is simple to follow, and therefore find success with it, your mileage may vary – some people simply aren’t comfortable with time-restricted eating periods, and may prefer to count calories the good ol’ fashioned way.
“Studies show the side effects of intermittent fasting include headaches, diarrhea and drowsiness, which make it harder to stick to long term. Most studies done on intermittent fasting have a lot of subjects drop out, likely because they don’t like it,” says Tristaca Curley, a registered dietitian in Kelowna, B.C.
Related: Here’s What Fasting Does to Your Body
Choosing to eat all your meals within a short window, rather than taking full fast days, can also be difficult from a practical standpoint—you might miss out on meals with your friends and family.
The bottom line is if you find fasting works for you, keep doing you. But if you can’t stick to it, remember it’s not for everyone.
“The best way of eating is the way that feels good to you and one that you can sustain long term,” says Curley. “That typically isn’t intermittent fasting.”
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