Intermittent fasting is no more successful than standard diets for weight loss, according to a comprehensive evaluation of 22 international studies. Find out how this affects you.
The “Miracle” Diet Under the Microscope
Fans say intermittent fasting may melt fat and even slow down aging, which is why it has become so popular worldwide. It might not be the “miracle solution” that many had hoped for, according to a significant new scientific review.
Fasting vs. Traditional Diets
22 international studies with about 2,000 adults were examined by researchers. They contrasted conventional calorie-cutting recommendations with well-known strategies like time-restricted eating and the 5:2 diet, which involves fasting twice a week.
According to the findings, weight loss via fasting regimens was comparable to that of persons on regular diets.
Weight Loss: People only shed roughly 3% of their body weight on average.
Clinical Significance: In order for a diet to be deemed “clinically meaningful,” doctors typically aim for a decline of at least 5%.
The Comparison: There was hardly any difference in the effectiveness of fasting and doing nothing.
Why Isn’t It Working Better?
You may ask yourself why a rigorous diet doesn’t produce greater outcomes. According to some specialists, such as Professor Maik Pietzner, our bodies are very capable of surviving times when we don’t eat.
He notes that when fasting, people tend to become less active, which results in lower calorie expenditure. Furthermore, studies reveal that the body can require far longer fasting durations—up to several days—before notable alterations in blood proteins or “recycling” mechanisms (autophagy) truly take place.
Is It Still Worth Trying?
Fasting is neither better nor worse than other diets, according to the study. Dr. Luis Garegnani, the lead author, believes it’s still one of the many good ways to control your weight.
“Intermittent fasting is not a miracle solution, but it can be one option among several for weight management,” Garegnani says.
There’s no reason to stop if a particular eating window keeps you on track and improves your mood. The study did not, however, find any evidence that fasting improves life quality more than any other nutritious diet.
The Takeaway
There is no “magic” diet that works for everyone. Finding a sustainable balance that suits your particular lifestyle is more important than whether you favor traditional healthy eating or fasting.
