In recent years, the idea of intermittent fasting has gained significant traction, particularly after Michael Mosley popularized the 5:2 diet in 2013. Many individuals have embraced this method for its perceived weight loss and additional health benefits.
However, a recent study published in the Cochrane Library raises questions about its effectiveness. The findings suggest that “compared to standard dietary advice, intermittent fasting may lead to little to no difference in weight loss or quality of life,” adding that its impact is only marginally better than not implementing any dietary changes at all.
This raises an important question: how can this be? The theory behind intermittent fasting relates to consuming fewer calories, the common factor in weight loss. By narrowing the time frame for eating during the week, individuals often reduce their caloric intake naturally. However, nutrition experts point out that there are multiple pathways to achieve this, and intermittent fasting may not be the ideal choice for everyone.
Understanding Intermittent Fasting
Intermittent fasting consists of defined periods for eating and fasting. There are three popular frameworks:
|
The 5:2 diet or periodic fasting |
This method allows for very few (less than 600) calories on one or two days a week, with normal eating on the other days. |
|
Alternate-day fasting |
This approach involves eating minimal to no calories every other day. |
|
Time-restricted eating |
In this format, all daily calories are consumed within a designated time span. A widely recognized example is the 16:8 diet, where individuals eat all their meals within an eight-hour window and fast for the remaining 16 hours. |
Why Is Intermittent Fasting Considered ‘Only Slightly Better Than Doing Nothing’?
A 2026 article in the British Medical Journal described intermittent fasting as “no better than traditional dieting” and “only slightly better than doing nothing.” Such strong statements might surprise many who have relied on this approach over the last decade.
According to registered dietitian and a lecturer at the University of Lancashire, Vassiliki Sinopoulou, “Any decrease in calorie intake can lead to weight loss, regardless of the method.”
Amie Leckie, a nutritionist at Heart Research UK, adds, “People often search for that one solution to all their dietary issues. However, effective weight loss simply involves mindful, balanced eating.”
For instance, someone practicing alternate-day fasting who overeats during non-fasting days may still gain weight due to an overall surplus in calorie consumption. Thus, the act of fasting alone does not guarantee weight loss.
That said, intermittent fasting is not without its merits. Sinopoulou emphasizes that the key to successful dietary habits is selecting a plan that aligns with one’s lifestyle.
“To lose weight, one must consume fewer calories than they burn,” she clarifies. “Finding an approach that is safe, sustainable, and can be maintained over time is crucial.”
“If intermittent fasting suits your daily routine, it can be effective. Some prefer frequent smaller meals, while others thrive on fewer, larger meals.”
Thus, the focus should shift away from crash diets or temporary measures, advocating instead for lasting, nourishing eating practices that fit personal lifestyles and caloric needs.
Read more: Insights for those over 40: six actionable recommendations for immediate results
The Limitations of Weight-Loss Medications
Sinopoulou’s perspective on sustainable eating extends to her concerns about weight-loss medications becoming commonplace.
“These medications may promote weight reduction without necessitating significant lifestyle changes, as they diminish feelings of hunger,” she explains. “Yet, much like various dieting strategies, when weight loss is treated as a quick fix, individuals often revert to former habits, potentially regaining the weight—sometimes even more, according to certain studies.”
While weight-loss drugs may be beneficial for those with specific health risks, Sinopoulou recommends pursuing weight loss through “a sustainable, healthy diet that can be maintained for life.”
Read more: Why this daily habit may be negatively impacting your lifespan—despite regular exercise
Evaluating the Benefits of Intermittent Fasting
The recent review on intermittent fasting primarily addresses weight loss, asserting that it “remains the critical strategy for mitigating health risks and societal repercussions related to overweight and obesity.” However, benefits associated with intermittent fasting may extend beyond just this aspect.
Research indicates that fasting could lead to enhancements in cholesterol levels, blood pressure, and reduced inflammation, a known risk factor for cardiovascular diseases, according to Leckie.
“Digestive processes consume significant energy, and many individuals eat continuously without recognizing it, primarily due to inadequate meal composition, leading to frequent feelings of hunger,” Leckie explains. “Intermittent fasting can provide the body a break, allowing cellular repair and offering benefits such as reduced levels of C-reactive protein (CRP), a marker of inflammation, along with cognitive advantages.”
Nevertheless, Leckie believes there is no magical diet that provides optimal results. Instead, consistently eating balanced meals while allowing for periods of rest is crucial.
“Personally, I avoid intermittent fasting,” she shares. “However, I ensure my evening meal is hearty and well-balanced with protein, fiber, fats, and carbohydrates to minimize hunger until the following morning. It’s all about returning to basics.”
This sentiment resonates with previous discussions I had with Dr. Valter Longo, who had a significant influence on Dr. Michael Mosley’s 5:2 diet. He suggests that 16- to 24-hour fasts could temporarily elevate cholesterol levels, potentially increasing cardiovascular disease risks.
For this reason, he advocates for 12-hour eating windows, which align with the body’s natural circadian rhythm and are often easier to adhere to since much of the fasting period occurs during sleep.
Read more: Four key actions to diminish inflammation and lower heart disease risk, as advised by experts
Three Simple Rules for a Healthy Diet
1. Keep It Simple
Nutrition experts recommend simplicity: focus on foundational dietary practices and commit to them daily.
“A healthy diet should be rich in fruits and vegetables, paired with a caloric intake suitable for your ideal weight,” explains Sinopoulou. Dr. Longo cites recent research from Sweden, which emphasizes that nutrition is a powerful factor in preserving our health, highlighting that plant-based diets filled with fruits, vegetables, legumes, nuts, and whole grains are linked to slower aging, improved brain health, and reduced chronic disease risk.
2. Prioritize Protein and Fiber
Focusing on protein and fiber can help increase satiety, according to Leckie. These nutrients also support essential bodily functions like maintaining tissue strength, stabilizing blood sugar, and enhancing gut health.
Protein sources include dairy products, meat, beans, lentils, tofu, and tempeh, while fiber is abundant in most plant foods. Leckie suggests structuring meals and snacks around these components before adding carbohydrates, preferably whole grains.
“Diversity is vital with fiber,” Leckie notes. “Aim for 30 different plant types in your diet each week.”
3. Cook from Scratch
Both Sinopoulou and Leckie advocate for home-cooked meals whenever possible.
“Ultra-processed foods have a detrimental impact on our health, and the conversation around it is growing,” Leckie states. “As a general guideline, if you couldn’t prepare it in your kitchen, it’s best to avoid eating it.”
A Simple Way to Enhance Your Diet
Sinopoulou provides straightforward advice for managing weight and dietary habits.
“Tune in to your body’s hunger signals, as many individuals have lost touch with distinguishing between true hunger and cravings,” she observes.
This disconnect may have been exacerbated by the surge of ultra-processed foods designed to be enticing and high in sugars, fats, and salts, according to her.
“These foods are delicious and easily accessible,” she points out. “It might be advisable to refrain from keeping them at home if they trigger unmanageable cravings.”
Weight-loss medications can help people discern between hunger and cravings, she adds. Nevertheless, one can still promote mindfulness about dietary choices without medication, by pausing to reflect on whether actual hunger or mere cravings motivate food-seeking behavior.
“A gurgling stomach indicates physiological hunger,” Sinopoulou notes. “Conversely, if you find yourself tempted by an advertisement for chocolate, and you remember having some at home, that’s likely a craving.”
Maintaining a balanced diet can facilitate this awareness, enabling you to better connect with your body’s needs.
“Focusing on protein and fiber can diminish food cravings, providing energy, stabilizing blood sugar, and keeping hunger at bay,” says Leckie.
Ultimately, the quest for the ultimate diet leads us back to fundamental, enduring principles:
- Consume plenty of fruits and vegetables
- Emphasize protein and fiber in your diet
- Adapt caloric intake to your body’s requirements and lifestyle
- Limit access to highly palatable, energy-dense foods with added sugars
- Strive to build a healthy relationship with food
By implementing these guidelines in a manner that suits your lifestyle, you’ll likely be on the right track toward improved health and well-being.
Read more: Expert advice for personal trainers on helping clients reduce belly fat
