How Effective Is Intermittent Fasting?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

how effective is intermittent fasting

Whether you’re looking for a way to lose weight, address your insulin levels, or improve your gut health, you may want to consider intermittent fasting. Intermittent fasting emphasizes when you eat rather than what you eat. If you eat just a few hours a day or every other day, your body will start to burn fat.

Unlike many other diets, there’s much scientific research to back up these claims, making it an effective way to lose weight and improve overall health. Some studies have even shown that intermittent fasting improves blood pressure and cholesterol levels, so it can change your life if done correctly.

Key Takeaways

  • Intermittent fasting can be an effective way to lose weight and improve overall health. It works by emphasizing when you eat rather than what you eat.
  • Different types of intermittent fasting may have different levels of effectiveness, so it’s important to find a plan that works for you and consult with a doctor before starting.
  • Intermittent fasting has potential benefits beyond weight loss, such as improved immune response and lower blood pressure and cholesterol levels.
  • It’s important to make smart food choices during intermittent fasting, focusing on high-protein, high-fiber, and healthy-fat foods to fuel your body and prevent side effects.
  • Starting small and gradually increasing the length and frequency of your fasts can help your body adjust more easily and reduce the likelihood of negative side effects.

Benefits of Intermittent Fasting

The type of intermittent fasting you do will impact how effective it is. For example, you likely won’t see huge results if you are only skipping a few meals. However, if you are fasting every other day, one-to-two days per week, or following plans like 16:8, your body will start to burn fat as it adjusts to its new eating schedule. Once it burns through what you eat and any sugar stores, the fat supply will help fuel your body’s basic activity.

Harvard researchers reviewed research that found intermittent fasting was very effective for losing weight. On average, people lost between 7 to 11 pounds over 10 weeks. The results varied based on the types of fasting and the patient’s health condition to start.

It can also help improve your body’s immune response, including reducing triglycerides, LDL cholesterol, blood pressure, weight, fat mass, and blood glucose levels. Intermittent fasting has been known to kickstart your metabolism, helping you burn calories even when you’re not fasting. Because of these great benefits, there are many supporters of this lifestyle.

Does Intermittent Fasting Work for Everyone?

Consult with a doctor before starting an intermittent fasting plan, especially if you have a history of diabetes, eating disorders, are pregnant or breastfeeding, and are still growing. Some medicines require that you take them with food, so it’s always good to check in with a medical professional to ensure you can intermittently fast safely.

It’s important to be safe when intermittent fasting and drink plenty of fluids to prevent dehydration. You’ll notice your stomach grumbling, experience exhaustion and fatigue, or be short-tempered at first; however, as your body adjusts, these symptoms will subside. If you have more serious side effects, you may want to stop your fast. Everybody is different, so it’s hard to know how your body will react to intermittent fasting, so it’s best to start small and work yourself up to the more aggressive plans.

Ultimately, it’s a very effective way to lose weight if you follow a strict plan because it targets fat stores in your body, and you may even see additional health benefits that make it worth checking out.

So, Is Intermittent Fasting Effective?

Yes, intermittent fasting is an effective way to make lifestyle changes, including losing weight and improving overall health. Many people saw results just a few weeks after intermittent fasting, with more results apparent after long-term fasting.

Pick an intermittent fasting plan that works with you and your lifestyle, and make sure to eat plenty of high protein, fiber, and healthy fats for best results. They will help fuel your body as you fast, preventing fatigue, headaches, and more. Breaking your fast with unhealthy, greasy, high-fat foods may cause upset stomachs, among other side effects. While what you eat is less important than when you eat during intermittent fasting, it’s still important to make smart choices for the best results. Intermittent fasting is highly effective and worth exploring.

Don’t forget to check our best fasting apps to make your intermittent fasting journey easier.


  • Is intermittent fasting effective for weight loss?

Yes, intermittent fasting can effectively lose weight, as it limits calorie intake and can help control hunger.

  • Can intermittent fasting improve insulin sensitivity?

Yes, intermittent fasting has been shown to improve insulin sensitivity, which can help prevent type 2 diabetes.

  • Does intermittent fasting have any other health benefits?

Yes, intermittent fasting has been linked to improved brain function, reduced inflammation, and a lower risk of heart disease.

  • Are there any risks associated with intermittent fasting?

Intermittent fasting may not suit everyone, and some may experience side effects such as hunger, headaches, and fatigue.

  • How long should I fast during intermittent fasting?

There is no one-size-fits-all answer to this question, as the length of fasting periods can vary depending on individual goals and preferences.

  • Can I still exercise while intermittent fasting?

Yes, it is generally safe to exercise while intermittent fasting, but it may be important to adjust the timing and intensity of workouts to avoid discomfort.

  • Can intermittent fasting be used as a long-term weight loss strategy?

Yes, intermittent fasting can be used as a long-term weight loss strategy, as long as it is done healthily and sustainably.

  • Should I consult a doctor before starting intermittent fasting?

It is always a good idea to consult a healthcare professional before starting a new diet or exercise regimen, especially if you have any underlying health conditions.

Andrew Brewer

Andrew Brewer

Andrew Brewer started to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at are here with you every step of the way!