Intermittent Fasting vs. Normal Cut

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

intermittent fasting vs normal cut

It might come down to what seems easiest if you’re trying to lose weight and can’t decide between daily calorie counting and intermittent fasting. However, intermittent fasting is the best choice if you’re looking for other health benefits, like reducing insulin resistance or improving your heart health.

Intermittent fasting has a lot of benefits that regular calorie-cutting diets don’t have, but it isn’t right for everyone. You have to consider what your overall health goals are before you decide.

Choosing a diet that is lower in calories will help you lose weight, but it doesn’t take into account other factors, such as improving heart health and insulin resistance.

Key Takeaways

  • Intermittent fasting offers benefits beyond weight loss, such as reducing insulin resistance, improving heart health, and activating beneficial gene expressions that lower cancer risks and reduce the chances of Alzheimer’s disease.
  • Intermittent fasting promotes a healthy relationship with food by eliminating the need to count calories or worry about what you eat. It can also be a sustainable lifestyle choice for long-term health benefits.
  • Calorie-cutting diets can be just as effective as intermittent fasting for weight loss, but they don’t offer the same benefits for overall health and wellness.
  • Both intermittent fasting and calorie-cutting diets require a balanced and flexible approach to ensure you get all the nutrients you need while maintaining a healthy diet.
  • It’s essential to consult with a healthcare professional before starting any diet plan, especially if you have a history of disordered eating or a medical condition that requires regular food intake.

Intermittent Fasting vs. Cutting Calories

As a weight loss strategy, cutting calories can be just as effective as intermittent fasting. But there are benefits to intermittent fasting that regular calorie-cutting diets don’t have.

Intermittent Fasting Promotes a Healthy Relationship With Food

You tend to develop a negative relationship with certain foods when counting and cutting calories. The focus is “I can eat this, but I can’t eat that.”

One of the best things about intermittent fasting compared to calorie cuts is that you don’t have to worry about what you’re eating or counting calories. You only have to change when you eat.

Health Benefits of Intermittent Fasting

Just like cutting calories, intermittent fasting is a highly effective way to lose weight and improve your metabolism. But unlike a regular cut diet, intermittent fasting also normalizes insulin resistance, lowers cholesterol, and improves heart health.

Intermittent fasting will help your body burn fat when it runs out of readily available glucose. As you continue to fast, autophagy occurs. Autophagy happens when your body gets a break from digesting food and starts absorbing dead or damaged cells.

Fasting also activates beneficial gene expressions that reduce your chances of Alzheimer’s disease and lower cancer risks. Typical calorie-cut diets don’t have these benefits.

If you’re just trying to lose weight, a normal calorie-cut diet will probably work for you. But if you want to see these other benefits, intermittent fasting is the best way.

Factors for Long-Term Commitment

How successful a diet is will often be determined by how well you can commit, day after day and month after month. Results take time when you’re dieting. Usually, you won’t see results for weeks.

Healthy diets are balanced and flexible. You get all the nutrients you need by eating foods that you like. Intermittent fasting works because you can maintain a healthy diet long-term.

No diet works perfectly without healthy amounts of physical exercise. Exercise can boost all of the benefits of fasting. If you are simply cutting calories to lose weight, exercise will help with that, too.

In the long run, intermittent fasting is a lifestyle choice you can sustain, whereas you can only cut calories for so long.

The Cons of Intermittent Fasting

Intermittent fasting can be challenging in a few ways. It can be hard for some people to stick with intermittent fasting.

Intermittent fasting doesn’t work well if you’re trying to increase your muscle mass. If your goal is to increase muscle mass, then the short eating windows won’t provide you with enough protein and carbohydrates.

Fasting apps can make intermittent fasting easier by helping you keep track of the eating and fasting windows. A fasting app provides accountability when you have reminders on your phone and makes it less likely that you’ll cheat during your fast.

The Bottom Line

The quality of the food you eat is much more important than the number of calories that you consume. That’s one of the reasons that a simple calorie-cutting diet doesn’t work better in the long run. For optimal health, choosing intermittent fasting will promote long-term health benefits and reduce your risk of disease.

Even if you’re a pro at fasting, you can benefit from a fasting app. Fasting apps can help you analyze your diet and track your performance, including prompting you to log your mood, energy levels, and activities to see how fasting affects you.


  • What are the benefits of intermittent fasting?

Intermittent fasting has been linked to weight loss, improved blood sugar control, reduced inflammation, and improved heart health.

  • What are the benefits of a normal cut?

A normal cut can help you lose weight, improve body composition, and reduce the risk of chronic diseases such as diabetes and heart disease.

  • Which is better for weight loss: intermittent fasting or a normal cut?

Both intermittent fasting and a normal cut can be effective for weight loss, and the best approach depends on your personal preferences and lifestyle.

  • Can intermittent fasting lead to muscle loss?

Intermittent fasting can lead to muscle loss if you don’t consume enough protein or engage in strength training exercises.

  • Can a normal cut lead to muscle loss?

A normal cut can lead to muscle loss if you don’t consume enough protein or engage in strength training exercises.

  • Is intermittent fasting safe?

Intermittent fasting can be safe for most people, but it may not be suitable for everyone, especially those with certain health conditions. Speaking with a healthcare provider before starting a new diet is important.

  • Is a normal cut safe?

A normal cut can be safe for most people, but it may not suit everyone, especially those with certain health conditions. Speaking with a healthcare provider before starting a new diet is important.

  • Can I combine intermittent fasting and a normal cut?

Yes, you can combine intermittent fasting and a normal cut. Still, it’s important to do so under a healthcare professional’s or registered dietitian’s guidance to ensure you’re meeting your nutritional needs.

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!