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A recent comprehensive review reveals that one of the most talked-about weight-loss methods of the last decade may not be as effective as traditional dieting.
The Cochrane analysis included 22 randomized clinical trials involving almost 2,000 participants from North America, Europe, China, Australia, and South America, and concluded that intermittent fasting led to “little to no difference” in weight loss compared to standard dietary practices.
The results were barely more effective than “doing nothing,” according to the researchers.
Lead researcher Luis Garegnani, Ph.D., director of the Universidad Hospital Italiano de Buenos Aires Cochrane Associate Center, stated, “Intermittent fasting simply doesn’t appear to be effective for overweight or obese adults aiming to lose weight.”
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“While it may work for some individuals, current evidence does not support the level of enthusiasm we see on social media,” he added.
Intermittent fasting has gained immense popularity online, often marketed as a straightforward method for fat loss, improved metabolic health, and even increased longevity.
Intermittent fasting typically involves limiting meals to an eight-hour daily window or fasting every other day. (iStock)
As global obesity rates continue to rise—over 2.5 billion adults were reported overweight in 2022, including 890 million classified as obese by the World Health Organization (WHO)—strategies for weight loss have come under greater scrutiny.
This review evaluated various forms of intermittent fasting, which involves alternating between periods of eating and fasting, such as restricting meals to an eight-hour window or fasting every other day. Most trials tracked participants for up to 12 months.
The review concluded that intermittent fasting did not result in significant weight loss when compared to standard diets or no intervention at all. Additionally, it did not markedly increase the chances of losing at least 5% of body weight nor showed any considerable difference in quality of life.
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However, the review had several limitations, including a short duration and a lack of reporting on participant satisfaction, diabetes outcomes, or overall comorbidities, and most participants were White adults from affluent countries.
The review found intermittent fasting was barely more effective than “doing nothing,” according to the study authors. (iStock)
Dr. Eva Madrid, director of the Cochrane Evidence Synthesis Unit Iberoamérica, emphasized the difficulty in making broad recommendations based on existing evidence. “Doctors should assess each case individually when advising an overweight adult on weight-loss strategies,” she explained, also serving as a professor at the Universidad de Valparaíso School of Medicine.
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Experts not involved in the review echo the findings, indicating they align with recent trends observed in intermittent fasting data.
“Recent evidence suggests that intermittent fasting might not provide better outcomes for weight loss than a standard low-calorie diet,” stated Dr. Gillian Goddard, a board-certified endocrinologist based in New York and an adjunct assistant professor at New York University’s Grossman School of Medicine.
Health experts recommend focusing on balanced eating plans such as the Mediterranean or DASH diets. (iStock)
“All diets are tools,” Goddard pointed out. “Finding the right tool for long-term success is crucial, and if intermittent fasting works best for you, that’s great. But alternatives are available.”
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She emphasized that the key to lasting weight loss lies in sustainability.
Goddard noted that she has seen positive results from intermittent fasting among Type 2 diabetes patients since delaying meals can help improve blood sugar control, especially for those prone to late-night snacking.
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Malia Frey, a certified health coach and personal trainer in Minneapolis, also observed that, while intermittent fasting is straightforward and cost-effective, it fails to address nutritional quality or underlying factors contributing to weight gain, such as physiological conditions or stress.
Experts say sustainability is key when choosing a long-term weight-loss strategy. (iStock)
“If someone is genuinely interested in trying intermittent fasting, I recommend doing it for a few weeks before transitioning to a more sustainable eating plan,” Frey advised.
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She encourages monitoring macronutrients—assessing protein, carbohydrates, and fats—or following balanced plans like the Mediterranean diet, a vegetarian diet, or the heart-healthy DASH diet.
Fox News Digital has reached out to the study’s authors for further comments.
