How Good Is Intermittent Fasting For Weight Loss?

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

How Good Is Intermittent Fasting For Weight Loss

While there are a variety of ways to lose weight, each promoted as the absolutely best way, many people have resorted to intermittent fasting as it has proven to be effective.

Now in case you don’t know, intermittent fasting involves developing an entirely new eating pattern that includes routine, short-term fasts — or periods of minimal or no food consumption.

When people usually hear the term intermittent fasting they automatically think of it as a weight loss mechanism. And this is true, along with many other benefits that come from it. In fact, intermittent fasting is now considered one of the top ranking weight loss methods.

Key Takeaways

  • Intermittent fasting is an effective weight loss method that involves routine, short-term fasts or periods of minimal or no food consumption.
  • There are several popular intermittent fasting techniques, including the 16/8 method, the 5:2 technique, Eat Stop Eat, Alternate-Day Fasting, and the Warrior Diet.
  • Each technique has its pros and cons, and there is no one-size-fits-all approach to intermittent fasting. It’s up to the individual to discover which plan works best for them.
  • Intermittent fasting can lead to successful weight loss, but it’s important to maintain a balanced diet and exercise regularly for maximum effect.
  • Before attempting any intermittent fasting plan, it’s essential to consult with a doctor to ensure it’s safe and right for you.

Selecting Your Intermittent Fasting Plan

Intermittent fasting does not just involve one way of doing things. There are actually several successful intermittent fasting ways. Here are the most popular methods currently used:

  • 16:8 method
  • Warrior diet
  • 5:2 diet
  • Alternate day fasting (ADF)
  • Eat Stop Eat

It’s known that all of these techniques can work quite well, but there is no one size fits all intermittent fasting program. It all depends on the individual and is up to each person to discover which plan works best for them.

To aid you in selecting the technique that best fits your lifestyle, here’s a detailed description of the pros and cons of each.

The 16/8 Technique

This is one of the most popular manners of fasting especially for weight loss. The plan cuts back on food consumption and also high calorie beverages by limiting your ability to consume them to 8 hours a day. The rest of the plan necessitates abstaining from food for the 16 hours a the day.

Other diets make it more difficult to follow them because they set strict rules that must be followed, while the 16/8 technique is on a time-restricted feeding model (TRF) and thus far more flexible.

It enables you to opt for any 8 hours for your eating window in which to consume all the calories. It’s really whatever works best for you.

There are some people who choose to eliminate breakfast and eat from noon to 8 p.m., while other people will try not to eat late and adhere to a 9 a.m. to 5 p.m. schedule.

By limiting the number of hours that you eat during the day you will lose weight and also reduce the level of your blood pressure.

It has been proven that time-restricted feeding methods like the 16/8 technique can prevent hypertension and lower the amount of food eaten, thus leading to successful weight loss.

Now there are some people who might find it difficult to not eat for 16 hours in a row. It does take some discipline, but the 16/8 technique can fit into almost any lifestyle if you give it a chance.

If using this method, you do have to be wary of eating too much junk food or snacks in the 8 hour period when you can eat, as this can counter and eliminate any positive effects that come from the 16/8 fasting.

A balanced diet which includes vegetables, healthy fats, fruits, whole grains, and protein will bring this diet to its maximum success.

The 5:2 Technique

With this manner of intermittent fasting you can eat as you normally would without worrying about limiting your calories for five days of the week. Then, when the other two days of the week come up, you limit your calorie intake to only 500 calories per day, two days a week.

This type of diet gives you the ultimate in flexibility, as you can choose which days you want to fast on, and there are no rules or regulations in reference to when or what you eat on your full-calorie days.

However, you still need to exercise some self-control and try to eat foods that are healthy on your off days.

Now this diet is not all that easy. Limiting yourself to only 500 calories a day isn’t a simple matter, regardless of the fact that it’s only for two days a week. Also, there is the chance that eating too few calories can make you feel sick or even faint.

The 5:2 diet is immensely successful, but not everyone can endure it. First discuss the matter with your doctor to be sure the 5:2 diet is right for you.

Eat Stop Eat Technique

This is a radical approach to intermittent fasting which has you selecting one or two non-consecutive days a week during which you do not eat, or fast, for 24 hours.

The remaining days of the week, you are able to eat as much as you like, but you still should follow a healthy diet and abstain from overeating.

The theory behind engaging in a weekly 24 hour fast is that eating fewer calories will cause weight loss.

There is, however, a chance that fasting for 24 hours can cause a metabolic shift that leads to your body burning up fat as an energy source rather than glucose.

Not eating for 24 hours necessitates a great deal of willpower and can cause binging and over-eating later on. It can further cause disordered patterns of eating.

As always, discuss it with your doctor before attempting this diet.

Alternate-Day Fasting Technique

On this intermittent fasting plan, you fast every other day but are able to eat whatever you desire on non-fasting days.

If you want to maximize the weight loss effect, add an exercise program to your lifestyle. Alternate-day fasting combined with exercise can lead to losing twice the amount of weight if done properly.

Remember that it’s always a good idea to stick with a nutritious diet, eating low calorie vegetables and foods high in protein so that you will feel full.

Warrior Diet

Interestingly enough, the Warrior Diet is an intermittent fasting plan that utilizes the eating patterns of ancient warriors.

It involves eating very little for 20 hours which take place during the day, and then eating all you want for a 4 hour period of time at night.

Dieters are urged to eat small amounts of raw fruits and vegetables, dairy products, hard-boiled eggs, and non-calorie fluids while undergoing the 20 hour fast period.


What all of the above means is that there are a vast array of intermittent fasting diets, and each has their own benefits and difficulties. The best thing to do is to discuss the matter with your doctor to determine which choice is right for you.


  • How effective is intermittent fasting for weight loss?

Intermittent fasting can be effective for weight loss as it reduces calorie intake and can increase metabolic rate.

  • How much weight can I expect to lose with intermittent fasting?

The amount of weight loss varies for each individual, but research suggests that intermittent fasting can lead to a weight loss of up to 8% of body weight in 3-24 weeks.

  • What are the benefits of intermittent fasting for weight loss?

The benefits of intermittent fasting for weight loss include reducing calorie intake, improving metabolic rate, and promoting fat loss while preserving muscle mass.

  • How does intermittent fasting compare to other diets for weight loss?

Intermittent fasting can be as effective as other diets for weight loss, but more research is needed to determine its long-term effectiveness.

  • How long should I fast each day for weight loss?

To see benefits for weight loss, it’s recommended to fast for at least 12-16 hours per day.

  • What is the best time of day to fast for weight loss?

The timing of fasting can vary for each individual, but it’s recommended to fast during the overnight period and to break the fast with a healthy and balanced breakfast.

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!