The Hype Around Intermittent Fasting Just Took A Major Hit
If you've ever white-knuckled your way to noon waiting for your eating window to open, or felt like a failure because intermittent fasting just wasn't clicking, you aren't alone. Thankfully, a major new study has some good news.
Intermittent fasting has been everywhere for the past decade, and the promises have always been big: easier weight loss, better metabolism, maybe even a longer life. However, a brand-new Cochrane review just threw some cold water on those claims.
Here's what they found, and what it actually means for you.
A quick refresher on IF types
Before we dive into the findings, let's make sure we're all on the same page about what "intermittent fasting" actually means. The review looked at three main approaches:
- Alternate-day fasting: You eat normally one day, then eat very little (or nothing) the next. Rinse and repeat.
- The 5:2 diet: You eat normally for five days a week, then significantly cut calories (around 500-600) on two non-consecutive days (like Monday and Thursday).
- Time-restricted eating (like 16:8): You squeeze all your eating into a set window each day. With 16:8, that means fasting for 16 hours and eating during an 8-hour window. So if you eat your first meal at noon and finish dinner by 8 PM, you're done until noon the next day. Most of the fasting happens while you sleep, which is why this one feels more doable for a lot of people.
All three are designed to reduce how much you eat without traditional calorie counting. The idea is that by limiting when you eat, you'll naturally eat less overall.
What the review found
Cochrane reviews are kind of a big deal in the research world. Instead of looking at just one study, they pull together all the quality research on a topic to see what the evidence actually says.
This one looked at 22 studies with nearly 2,000 people from all over the world. They tested all three types of fasting mentioned above.
They found that intermittent fasting didn't lead to meaningful weight loss when compared to regular dieting advice.
Before you throw out your eating window
A few things worth noting:
- Most of these studies were pretty short. We don't really know what happens if you stick with IF for years. Some research on meal timing and health hints that when you eat might matter for other things, just not necessarily weight.
- Side effects were all over the place. Some studies tracked them, some didn't. So we're missing part of the picture.
- The people studied weren't super diverse. Mostly white adults in wealthy countries, which means these findings might not apply to everyone.
Bottom line: IF probably isn't harmful. It's just not the weight-loss miracle it's been made out to be.
So why does IF feel like it works?
If fasting has helped you feel better, that's real. Here's why it might click for some people even if the scale doesn't budge:
- You end up eating less without trying. Fewer hours to eat often means fewer calories, no tracking required.
- It's simple. No macros, no meal prep math. Just watch the clock. (That said, understanding how long to wait between meals can still help your digestion.)
- Bodies are different. What works for your friend might not work for you, and vice versa.
Feeling more in control doesn't always mean you're losing weight. And honestly? That's fine. Weight isn't the only thing that matters.
What actually helps with weight management
If IF isn't the answer, what is? Well, there's no magic trick, but a few things consistently show up in the research:
- Eat better, not just less. Whole foods, fiber, nutrients. A Mediterranean-style approach has years of solid evidence behind it.
- Get enough protein. It helps you hold onto muscle especially as you get older. Fun fact: most people on popular diets aren't getting enough creatine, which supports both muscle and brain health.
- Move in ways you'll actually keep doing. Consistency beats intensity. If your routine feels stale, maybe it's time to switch things up.
- Sleep matters more than you think. Bad sleep and constant stress can mess with even the "perfect" diet.
The best plan isn't the trendiest one. It's the one you can actually stick with.
The bottom line
Intermittent fasting isn't magic. Honestly, that's kind of a relief.
If you've been forcing yourself into an eating pattern that makes you miserable, consider this your permission slip to try something else. The goal isn't to find the perfect protocol. It's to find what works for your life.