The Confusion of Intermittent Fasting for Fat Loss
For years now, intermittent fasting has been the subject or conjecture when it comes to fat loss. Some see it as the ultimate solution to shifting lbs, where as others feel it does nothing but encourage overeating due to being in a restrictive pattern. As always, our job is to bring you the science and there is excellent new research which helps us bring it all together.
In the spring of 2026, a meta analysis (which is a collection of analysis of many different studies) was published in the Cochrane Library. Entitled “Intermittent fasting for adults with overweight or obesity” it addressed how effective intermittent fasting really is for fat loss. Let’s dive in to give you the facts.
What Is Intermittent Fasting?
Intermittent fasting is not a specific diet. It is simply a pattern of eating that alternates between periods of eating and periods of fasting.
Common approaches include:
- 16:8: fasting for 16 hours and eating within an 8-hour window
- 5:2: eating normally for 5 days per week and significantly reducing calories for 2 days
- Alternate-day fasting: fasting or eating very little every other day
Importantly, IF (intermittent fasting) focuses more on when you eat rather than what you eat.
What did the new study find?
A large new review from the highly respected Cochrane Library looked at 22 studies involving almost 2,000 adults with overweight or obesity. The conclusion?
Intermittent fasting did not produce more meaningful fat loss than standard healthy eating advice or traditional calorie-controlled approaches.
In simple terms: IF was not clearly better than regular dieting and the amount of weight lost was generally modest. Overall calorie intake still appeared to be the main driver of fat loss
Also, interestingly, researchers found no strong evidence that fasting had special metabolic advantages. Although the study was not specifically setting out to assess this, many of you take part in IF with the driver that it impacts metabolic health specifically because of the fasting nature.
Although this study was an excellent approach – meta analysis is a very respected way to assess a topic – the researchers also noted that many studies were short-term and relatively small, so more long-term research is still needed.
Fat Loss does not require a specific method for success
It is generally built on:
- An appropriate calorie deficit
- Enough protein and nutrient-dense foods
- Regular movement and resistance training
- Consistency over time
- Patience during slower phases
- Fitting it around your life, so you can sustain it
BUT….this doesn’t mean IF is always a poor choice
Just because intermittent fasting is not superior for fat loss does not mean it cannot still work well for some people. For many, IF simply provides a structure that helps people naturally reduce calorie intake without needing to constantly track food. Others enjoy having fewer meals, less decision fatigue, or clearer eating boundaries. And ultimately, adherence matters far more than any “perfect” diet method.
If you did want to try IF, here are some useful guidelines:
- Start gently rather than jumping into extreme fasting windows
- Prioritize protein, fibre, fruit, vegetables, and balanced meals
- Avoid “saving calories” only to overeat later
- Stay hydrated
- Make sure your eating window still allows enough nutrition overall
- If fasting causes dizziness, low energy, binge eating, or disrupts your relationship with food, it may not be the right approach for you
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Join Tracy and Guests on Move Daily Talks
This week we’re resharing an episode of the podcast which really dials in the science – very fitting with our topic this week, on the latest research on IF. Dr Lauren Colenso-Semple is fast becoming one of the truly science based, impartial experts out there for her input of health, fitness and nutrition. Topics from cortisol to protein to hormones are all covered in this great discussion with Tracy. You can find it here to listen along, or watch it on YouTube.
New episode next week!
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