Intermittent Fasting: Does It Actually Work for Weight Loss?

Intermittent fasting (IF) is everywhere—but is it really the key to weight loss? And more importantly, is it right for you?

How Does Intermittent Fasting Work?

IF reduces your eating window, which can naturally lead to eating fewer calories—creating the calorie deficit needed for weight loss. Sounds simple, right? But, like most things in nutrition, it’s not a one-size-fits-all solution.

The Challenges of Intermittent Fasting

While IF might work for some, it can also come with drawbacks:

🥐 Extreme Hunger – Skipping meals can leave you ravenous, often leading to overeating later in the day—canceling out that calorie deficit.

🥣 Poor Relationship with Food – Ignoring your hunger cues can reinforce restrictive eating patterns, which isn’t great for your long-term relationship with food.

🧠 Reduced Concentration – Your brain loves carbs, and without them, you might feel sluggish or struggle to focus.

🏋️ Compromised Recovery – If your fasting window clashes with your workouts, you may not fuel properly before or after exercise, affecting performance, recovery, and energy levels.

Who Should Avoid Intermittent Fasting?

IF isn’t ideal for everyone, especially:

🚴 Athletes & Highly Active Individuals – Particularly those who train in the morning and need fuel for performance and recovery.

🍽️ Those Who Wake Up Hungry – If you’re starving in the morning, forcing yourself to wait to eat may not be the best approach.

💭 Anyone with a History of Disordered Eating – Skipping meals can reinforce unhealthy food patterns.

🤰 Pregnant & Breastfeeding Women – These stages require consistent nourishment, making fasting less suitable.

So, Should You Try Intermittent Fasting?

I don’t often recommend IF, but for those outside the above categories, I sometimes suggest a flexible approach—like simply eating your first meal when you naturally feel hungry, rather than forcing a strict eating window.

For most people, a more balanced approach—regular meals that keep you energised and satisfied—will be far more sustainable than rigid fasting rules.

At the end of the day, the best diet is the one that fits your lifestyle, supports your goals, and feels good for you. 

If intermittent fasting does that, great! If not, there are plenty of other ways to achieve sustainable weight loss.