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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
We all have heard the buzz. But does skipping meals actually help you burn fat? Let's uncover the real impact of intermittent fasting (IF) on weight loss.
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Intermittent fasting is not about what you eat, but when. Popular methods include: a) 16:8 (fast 16 hours, eat in 8) b) 5:2 (eat normally 5 days, restrict for 2) c) Eat-Stop-Eat (24-hr fast once or twice a week)
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During fasting, insulin levels drop, and the body burns stored fat for energy. This metabolic switch encourages fat loss and not just water weight.
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Naturally, fasting narrows your eating window. With mindful choices, people often consume fewer overall calories, which supports gradual fat loss.
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Fasting increases human growth hormone (HGH), which helps to burn fat, preserve lean muscle and support recovery after workouts.
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Over time, IF helps regulate ghrelin, the hunger hormone. You may find that your appetite reduces naturally without extreme dieting.
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Intermittent fasting may reduce insulin resistance, helping your body manage blood sugar better.This can be especially helpful for belly fat and PCOS management.
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IF isn't ideal if you have low blood sugar issues, are pregnant or breastfeeding and have a history of disordered eating. Always check with a healthcare provider.
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Fasting is a tool, not a free pass to binge; focus on whole foods, balanced meals, and adequate protein to get the best results from your eating window.
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If done mindfully, intermittent fasting supports weight loss by improving metabolic health and reducing cravings; pair it with a nutrient-dense diet and regular movement for lasting change.
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