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Ishita Roy

Intermittent Fasting Is Not Better Than Weight Loss Diets, Finds Study

Intermittent fasting has built a reputation as a modern shortcut to weight loss. Social media, wellness blogs, and celebrity endorsements have helped position it as more effective than simply eating less. But a large scientific review now suggests the reality is far less dramatic.

Researchers analyzing global evidence found fasting plans do not outperform conventional calorie controlled diets. In fact, the results were only slightly better than not dieting at all.

The analysis examined 22 studies involving adults who were overweight or living with obesity. Participants followed different fasting approaches including alternate day fasting, the 5:2 diet, and time restricted eating. Across the board, weight loss outcomes closely matched traditional dietary advice.

Lead author Dr Luis Garegnani told the Guardian, “Intermittent fasting is not a miracle solution, but it can be one option among several for weight management.” He added, “It likely yields results similar to traditional dietary approaches for weight loss. It doesn’t appear clearly better, but it’s not worse either.”

Participants who followed fasting routines lost about 3 percent of their body weight. Doctors generally consider 5 percent loss clinically meaningful for improving health markers like blood pressure and diabetes risk.

This means most people in the trials did not reach the level where measurable health benefits usually begin.

The review also noted the studies were short term, lasting up to 12 months. So while fasting did produce some reduction, the scale of change remained modest.

Surprisingly, the research found little evidence that fasting improved quality of life more than other diets. Researchers also pointed out that none of the studies actually asked participants how satisfied they were with fasting routines.

Garegnani told the Guardian that many fasting studies are short and often inconsistent in design, making firm conclusions difficult. Given how widely fasting is promoted, he said clarifying expectations is important.

Intermittent fasting involves limiting eating to specific hours or skipping food on certain days. Supporters claim it can boost metabolism, improve brain function, and slow ageing.

Some biological theories do support potential benefits. Dr Zhila Semnani Azad from the National University of Singapore explained that metabolism follows circadian rhythms, and fasting may influence how the body uses fat. Research in animals suggests fasting can improve insulin sensitivity and reduce inflammation. It may also trigger autophagy, a cellular recycling process linked to ageing.

However, she noted that there is no universal definition of intermittent fasting, which makes comparing studies difficult.

Professor Maik Pietzner from the Berlin Institute of Health said the limited weight loss was not entirely surprising. He explained that people often become less physically active during fasting periods, which may offset calorie reduction.

He told the Guardian, “If people feel better on such diet regimens, I wouldn’t stop them, but there’s no robust evidence for positive effects beyond a possible moderate weight loss.”

His research also shows the body tolerates food scarcity very well. Even complete fasting for short periods causes only minor biological changes.

The findings suggest intermittent fasting is not harmful for most people but it is not superior either. Traditional balanced diets remain just as effective for weight management.

In simple terms, fasting works mainly because people eat fewer calories, not because it triggers a special fat burning state.

For those who enjoy structured eating windows, fasting may still be a practical lifestyle choice. But the study reinforces a clear message. Sustainable habits matter more than trendy diet patterns, and no eating schedule replaces long term consistency.

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Intermittent fasting has built a reputation as a modern shortcut to weight loss. Social media, wellness blogs, and celebrity endorsements have helped position it as more effective than simply eating less. But a large scientific review now suggests the reality is far less dramatic.Researchers analyzing global evidence found fasting plans do not outperform conventional calorie controlled diets. In fact, the results were only slightly better than not dieting at all.The analysis examined 22 studies involving adults who were overweight or living with obesity. Participants followed different fasting approaches including alternate day fasting, the 5:2 diet, and time restricted eating. Across the board, weight loss outcomes closely matched traditional dietary advice.Lead author Dr Luis Garegnani told the Guardian, “Intermittent fasting is not a miracle solution, but it can be one option among several for weight management.” He added, “It likely yields results similar to traditional dietary approaches for weight loss. It doesn’t appear clearly better, but it’s not worse either.”Weight Loss Results Were ModestParticipants who followed fasting routines lost about 3 percent of their body weight. Doctors generally consider 5 percent loss clinically meaningful for improving health markers like blood pressure and diabetes risk.This means most people in the trials did not reach the level where measurable health benefits usually begin.The review also noted the studies were short term, lasting up to 12 months. So while fasting did produce some reduction, the scale of change remained modest.Surprisingly, the research found little evidence that fasting improved quality of life more than other diets. Researchers also pointed out that none of the studies actually asked participants how satisfied they were with fasting routines.Garegnani told the Guardian that many fasting studies are short and often inconsistent in design, making firm conclusions difficult. Given how widely fasting is promoted, he said clarifying expectations is important.Why Fasting Became PopularIntermittent fasting involves limiting eating to specific hours or skipping food on certain days. Supporters claim it can boost metabolism, improve brain function, and slow ageing.Some biological theories do support potential benefits. Dr Zhila Semnani Azad from the National University of Singapore explained that metabolism follows circadian rhythms, and fasting may influence how the body uses fat. Research in animals suggests fasting can improve insulin sensitivity and reduce inflammation. It may also trigger autophagy, a cellular recycling process linked to ageing.However, she noted that there is no universal definition of intermittent fasting, which makes comparing studies difficult.The Body Adapts QuicklyProfessor Maik Pietzner from the Berlin Institute of Health said the limited weight loss was not entirely surprising. He explained that people often become less physically active during fasting periods, which may offset calorie reduction.He told the Guardian, “If people feel better on such diet regimens, I wouldn’t stop them, but there’s no robust evidence for positive effects beyond a possible moderate weight loss.”His research also shows the body tolerates food scarcity very well. Even complete fasting for short periods causes only minor biological changes.What This Means For DietingThe findings suggest intermittent fasting is not harmful for most people but it is not superior either. Traditional balanced diets remain just as effective for weight management.In simple terms, fasting works mainly because people eat fewer calories, not because it triggers a special fat burning state.For those who enjoy structured eating windows, fasting may still be a practical lifestyle choice. But the study reinforces a clear message. Sustainable habits matter more than trendy diet patterns, and no eating schedule replaces long term consistency.

intermittent fasting is not better than weight loss diets, finds study

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