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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Exercise 

Intermittent Fasting for Weight Loss: Does it Work?

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.

Introduction

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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)

What Is Intermittent Fasting Exactly?

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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.

How Fasting Impacts Weight Loss

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Naturally, fasting narrows your eating window. With mindful choices, people often consume fewer overall calories, which supports gradual fat loss.

Fewer Meals = Fewer Calories (Usually)

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Fasting increases human growth hormone (HGH), which helps to burn fat, preserve lean muscle and support recovery after workouts.

Boosts Growth Hormone Level

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Over time, IF helps regulate ghrelin, the hunger hormone. You may find that your appetite reduces naturally without extreme dieting.

Controls Hunger Hormones Like Ghrelin

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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.

Helps Improve Insulin Sensitivity

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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.

But It's Not for Everyone

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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.

What You Eat Still Matters 

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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.

Conclusion

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