Nutrition
Intermittent fasting for weight loss: does it work?
Quick answer: Intermittent fasting works for weight loss when it helps you eat fewer calories overall. Research shows it works about as well as regular calorie cutting. Try it if eating in a shorter window makes your diet easier.
What is intermittent fasting?
Intermittent fasting (IF) means only eating during certain hours or days. The most popular versions:
- 16:8: fast 16 hours, eat within an 8-hour window (for example noon to 8 p.m.).
- 14:10: a gentler version with a 10-hour eating window.
- 5:2: eat normally five days a week and about 500–600 calories on two non-consecutive days.
- OMAD: one meal a day. Hard to get enough protein, so not for most people.
Does it help you lose weight?
Yes, mainly because a shorter eating window makes it easier to eat less. When studies compare intermittent fasting to regular calorie cutting with the same calories, weight loss is about the same.
So the real question is: which one can you stick to? Some people love skipping breakfast. Others get so hungry they overeat later.
How to do it right
- Start with 12–14 hours, then move to 16:8 if it feels good.
- Still hit your calories and protein. Fasting doesn’t cancel out large meals. Aim for 30–50 g of protein per meal.
- Break your fast with protein and fiber, not just carbs, to stay full.
- Drink water, black coffee or plain tea during the fast.
- Keep strength training. Train near or inside your eating window if you can.
Gantsn’s paid plans include a fasting timer so you can track 12- to 20-hour fasts.
Who should skip it
Intermittent fasting isn’t a good fit if you’re pregnant or breastfeeding, have a history of disordered eating, have diabetes or take blood-sugar-lowering medication (without your doctor’s guidance), or find it makes you overeat.