Why Is Intermittent Fasting Good for Weight Loss: A Balanced Approach

Is Intermittent Fasting Really Good for Weight Loss? Our Experts Break It Down

You've seen the videos, you've read the blogs and you've heard the stories. Intermittent fasting (often snazzily called IF) has become a buzzword in the health and wellness world. But is intermittent fasting really good for weight loss, and is it even healthy?

Intermittent fasting diets are often in trend, particularly on social media. Adhering to a strict eating schedule and only eating during a certain-hour window is often paired with calorie deficit diets online, purported to help with blood sugar regulation, weight loss and a host of other health benefits.

Our team of fitness experts has seen it all with intermittent fasting, and we offer our clients help with weight loss and more as part of their routines. So, here's the low-down on sticking to an eating window and consuming fewer calories to lose weight.

What Exactly is Intermittent Fasting?

Ok, so there are a few different categories of fasting - and it's more than just skipping meals. In fact, it's really important to remember that you can - and should - drink during fasting days.

The main thing to note about IF is that it's really not a one-size-fits-all thing, and there's no cookie cutter approach to it. What works for one person might not work for you.

To start with, let's break down the popular routines:

16:8 Method

This is one of the most popular time-restricted approaches. You completely fast for 16 hours (typically overnight) and then have an 8-hour eating window. So, you might eat from noon to 8 PM and then fast until the next day.

5:2 Method

With this method, you eat normally for five days of the week (focusing on healthy foods and eating habits), and for the other two days, you limit your calorie intake to around 500-600 calories. With this method, you use alternate day fasting, so the two fast days can't be in a row.

Eat-Stop-Eat

As the name suggests, this method involves doing a 24-hour fast once or twice a week. For example, if you finish dinner at 7 PM, you’d fast until 7 PM the next day.

The Warrior Diet

On the Warrior Diet plan, participants commit to fasting for about 20 hours during the day, followed by a 4-hour eating window in the evening.

During the fasting period, small amounts of raw fruits, vegetables, or light snacks are allowed. The main meal is consumed at night during the 4-hour window, with a meal plan focusing on whole, nutrient-dense foods.

Why is Intermittent Fasting Good For Weight Loss?

Those who follow intermittent fasting claim that it’s not just another diet. It’s an eating pattern that works with your body’s natural rhythms to help you shed pounds in a sustainable way while eating fewer calories.

So let’s dive into why IF is so effective for weight loss, and how it can work for you.

It Helps You Naturally Eat Less

One of the biggest reasons intermittent fasting works is that it's time restricted. Put really simply, it reduces the hours you spend eating. Naturally (no pun intended), if you're not eating for an eight hour window or longer, that then translates to fewer calories consumed overall.

Think about it, if you’re skipping breakfast or late-night snacks, you’re cutting out extra calories without the stress of strict portion control or calorie restriction per meal. It’s a simple way to create a calorie deficit, which is, of course, a key to weight loss.

It Promotes Fat Burning

When you fast and take part in daily calorie restriction, your insulin levels drop. That's important, because insulin is the hormone that tells your body to store fat.

Lower insulin levels during fasting periods encourage your body to tap into your stored fat reserves to mine for energy. In other words, you’re flipping the switch from fat storage to fat burning. And of course, that's the magic key when you're trying to lose weight!

It Can Boost Your Metabolism

Fasting triggers the release of norepinephrine, a hormone that enhances fat breakdown and increases your metabolic rate. Research suggests that short-term fasting can actually give your metabolism a slight boost, helping you burn more calories even while at rest.

It Encourages Mindful Eating

We've already covered that with IF, you focus on eating during specific windows. This, in turn, naturally makes you more intentional about your food choices and in many cases can reduce the risk of disordered eating.

When you're following a calorie-restricted diet and being mindful about your food intake, you're more careful. Instead of mindless snacking or grazing, you’re more likely to plan balanced, nutrient-dense meals. This shift in mindset can prevent overeating and help you develop a healthier relationship with food.

It Reduces Appetite

This one might surprise you! It sounds counterintuitive in a way, but intermittent fasting can actually reduce hunger over time.

During fasting periods, your body adjusts by lowering levels of ghrelin (the hunger hormone). So instead of feeling ravenous, many people find their cravings decrease, making it easier to stick to their goals. You get accustomed to following a time restricted eating plan, and your weight management gets easier over time.

It’s Flexible and Easy to Adapt

Unlike the typical low calorie diet that requires you to avoid entire food groups, intermittent fasting protocol is about when you eat, not what you eat.

Just as with personal training regimes, flexibility is key for IF. It makes it easier to incorporate into your lifestyle. Whether you prefer the 16:8 method or the 5:2 approach, there’s likely an option that fits your schedule and preferences to support weight loss more easily.

It Preserves Lean Muscle Mass

One of the concerns with traditional dieting is the risk of losing that precious muscle definition along with fat. IF, especially when paired with a balanced diet and regular exercise, helps preserve lean muscle mass. During fasting periods, your body prioritizes fat for energy while holding onto muscle, which is a win-win for weight loss and overall fitness.

What's the Evidence That Intermittent Fasting Works For Weight Loss?

To be honest, you can look at any fitness blog or social media profile and hear that alternate day fasting has had real results for people trying to lose weight.

But there are studies that have proven IF to be an effective method (for most people), when done healthily and correctly.

One study compared a normal diet restricting calories with alternate day fasting, and found that while both had similar weight loss outcomes, intermittent fasting was found to be easier and more sustainable.

Recent research has also suggested that fasting has potential proven benefits for long-term management of weight - including reductions in body mass index (BMI) and other cardiometabolic risk factors.

Who is Intermittent Fasting Best For?

IF and can be a game-changer for some people. But, it’s not for everyone.... and that’s okay! Nutritionists and fitness professionals often emphasize that the key to success with IF is finding a method that fits your lifestyle and personal needs. So let’s break it down.

Alternate day fasting tends to work well for people with structured schedules or those who naturally skip meals. As in, are you someone who’s never really hungry in the morning? Or maybe your busy workday means you often forget lunch? If that sounds like you, IF might just feel like a natural extension of your routine. Instead of forcing yourself to eat when you’re not hungry, you can align your eating window with the times when your body craves fuel.

It’s also a great fit for people who enjoy clear boundaries. With IF, there’s no constant calorie counting or wondering if you should eat that snack. It’s all about sticking to your eating and fasting windows over an extended period. That simplicity can be freeing, and clears up lots of mental space for focusing on your workout routine, mental wellness and - well - the good stuff.

Who Might Not Be Suited to Intermittent Fasting?

On the flip side, intermittent fasting may not be ideal for everyone. For those with a history of disordered eating or eating disorders, the structure of fasting periods might feel restrictive or trigger unhealthy habits. If you’ve struggled with your relationship with food in the past, the effects of intermittent fasting might be difficult to deal with. We recommend a more flexible approach to eating coupled with healthy exercise might be a better fit.

Similarly, those with certain medical conditions, like diabetes or low blood pressure, or anyone who is pregnant or breastfeeding, should consult a healthcare professional before starting IF.

Top Tips for Successful Intermittent Fasting From Team Svetness

Ready to give intermittent fasting a try? We’ve got your back! The Svetness team of expert personal trainers has put together our best simple, practical tips to help you ease into IF. Let's make it work for you. Remember, above all, success is all about finding balance and listening to your body.

Start Gradually

Never dive headfirst into long fasting periods.. that’s a recipe for burnout! Begin with a smaller fasting window, like 12 hours, and gradually extend it as your body adapts. This way, you’re giving yourself time to adjust without feeling overwhelmed.

Prioritize Nutrient-Dense Meals

When it’s time to eat, make sure you make those meals count. Focus on whole, nutrient-rich foods like lean proteins, healthy fats, whole grains, and plenty of colorful veggies. This ensures your body gets all the energy and nutrients it needs to thrive during fasting periods, which promotes healthy weight loss.

Stay Hydrated

Ask any fitness fanatic and they'll tell you. Hydration is key, especially when fasting.

Drinking plenty of water helps curb hunger, supports digestion, and keeps you feeling energized throughout the day (even during your fasts). If you're a coffee or tea drinker, stick to unsweetened versions, but don’t overdo it. Too much caffeine on an empty stomach can make you feel jittery and nauseous.

Combine Intermittent Fasting with Healthy Habits

Don’t forget about stress management. High stress can throw your hunger hormones totally out of whack. Activities like yoga, meditation, or even a walk in nature can make all the difference during intermittent fasting.

Fasting alone won’t work miracles, and it can't help people lose weight all on its own. You absolutely must pair it with regular exercise and workouts to boost your results and improve overall fitness. At Svetness, our mission is all about changing your entire outlook to health, so we'll help build an overall plan. If weight loss is your goal, let's work together on intermittent fasting paired with the perfect workouts.

Frequently Asked Questions

How does intermittent fasting help with weight loss?

Intermittent fasting promotes weight loss by reducing your overall calorie intake and encouraging your body to burn fat during fasting periods. Lower insulin levels during fasting help your body tap into fat stores for energy, while the structure of IF can help prevent overeating and mindless snacking.

What is the best intermittent fasting method for beginners?

The 16:8 method is generally ideal for beginners. It’s simple: you fast for 16 hours (usually overnight) and eat during an 8-hour window. For example, you might eat from 12 PM to 8 PM. This approach is easy to incorporate into daily life and doesn’t feel too restrictive.

Is intermittent fasting safe for everyone?

While IF is safe for most healthy adults, it may not be suitable for everyone. Pregnant or breastfeeding individuals, those with certain medical conditions (like diabetes), or people with a history of disordered eating should consult a healthcare professional before starting intermittent fasting.

Can I still exercise while intermittent fasting?

Absolutely! Light to moderate exercise, like walking, yoga, or weight training, pairs well with IF. Just listen to your body—if you feel lightheaded or fatigued during fasted workouts, consider adjusting your eating window to fuel your activity better.

Will I feel hungry all the time while intermittent fasting?

Not necessarily! While you may feel hungry at first as your body adjusts, many people report that hunger decreases over time. Fasting helps regulate hunger hormones like ghrelin, making it easier to go longer periods without eating. Staying hydrated and consuming nutrient-dense meals during eating windows also helps manage hunger.

Can intermittent fasting work if I have an irregular schedule?

Yes! One of the great things about intermittent fasting is its flexibility. If your schedule changes frequently, you can adjust your fasting and eating periods to fit your day. For example, you can choose the 16:8 method and shift the eating period earlier or later as needed. Consistency is helpful but not completely mandatory for success.