Fasting has become one of the most talked-about trends in the health and fitness world. From intermittent fasting (IF) to prolonged fasts, many people are turning to these eating patterns in hopes of shedding pounds and improving health.
But is fasting really a magic maker for weight loss or just another passing fad?
Pros
One of the biggest advantages of fasting is its simplicity. Instead of tracking calories or following complicated meal plans, fasting limits eating to specific windows of time. This naturally reduces overall calorie intake for many people. For example, a popular method like 16:8 intermittent fasting means you fast for 16 hours and eat during an 8-hour window. This is usually skipping breakfast and eating lunch and dinner only.
When you limit your eating window, you’re more likely to consume fewer calories. This can feel like you are eating less even without trying. This makes it easier to enter a caloric deficit, which is the central focus of any weight loss plan.
Some studies suggest fasting can improve insulin sensitivity, which may help your body use stored fat more efficiently. This could be particularly beneficial for people with insulin resistance or type 2 diabetes (though it should be done under medical supervision).
After a certain period without food, your body begins using stored fat for energy. This metabolic switch from burning glucose to burning fat can accelerate fat loss, especially during longer fasts or consistent intermittent fasting.
Many people report clearer thinking, improved energy levels, and reduced inflammation during fasting. There’s also some evidence that fasting may promote cellular repair and longevity, though more human studies are needed.
Cons
Going for long hours without food isn’t easy for everyone. Some people find fasting too restrictive or difficult to maintain, especially in the long term or during social events. One of the common pitfalls of fasting is the tendency to overeat when the fasting window ends. This can negate the calorie deficit and even lead to weight gain if not managed carefully.
In the early stages, fasting can cause fatigue, irritability, dizziness, or brain fog. These side effects often subside over time but can be difficult for some to adjust to.
Fasting isn’t recommended for everyone. People who are pregnant or breastfeeding women, people with a history of eating disorders, and those with certain medical conditions (especially diabetes or low blood pressure) should fast. Children or teenagers are not good candidates either. Always check with a healthcare provider before starting any fasting regimen. If fasting results in fewer meals and lower overall food intake, there’s a risk of not getting enough essential nutrients
Fasting can be a powerful tool for weight loss if done correctly and sustainably. It’s simple, flexible, and often effective. It’s not a one-size-fits-all solution. If you’re considering fasting, start slow, listen to your body, and focus on nutrient-dense meals when you do eat. Most importantly, remember that the best weight loss method is the one you can stick with long term.
Dr. Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY’s Fit. She has a Doctorate in Health and Human Performance, M.A. in Physical Education & Health Science, and she’s an NASM Master Trainer & Instructor. She’s also a professional natural bodybuilder, fitness model, Wellness Coach, and AFAA Group Exercise Instructor. She has 6 books on Amazon too,.