Is Intermittent Fasting Worth It?

Intermittent fasting has gained more and more popularity over the last decade as a tool to become healthier. However, new research has shown that intermittent fasting may not have as many benefits as we think it does.

What is Intermittent Fasting?

Intermittent fasting has many different types. Typically, it refers to fasting in one time period and eating normally in another. The most popular type is the 16:8 window. This is when you fast for 16 hours and eat normally in the eight-hour time period.

Intermittent fasting has become increasingly popular, especially due to social media. According to the International Food Information Council, around 13 percent of Americans have done some sort of intermittent fasting in 2024.

Weight Loss

Weight loss is one of the main things talked about when it comes to intermittent fasting. However, there is mixed evidence regarding this subject. According to Dr. James Betts, who is a professor of metabolic physiology at the University of Bath, the research done regarding intermittent fasting and its benefits when it comes to weight loss has contained errors. Some research has shown a small benefit, but these have been small and low-quality studies.

Another professor, Dr. Krista Varady, who teaches nutrition at the University of Illinois at Chicago, said that intermittent fasting "can't produce more than 5% weight loss". So intermittent fasting can help with weight loss, but not drastically. Continuing to eat healthy and portion control is also important. It can also take a long time to see results, as intermittent fasting isn't a quick way to lose weight.

Health Benefits

There are other benefits that have been linked to intermittent fasting. These benefits include:

• Intermittent fasting can help with cellular repair, which includes multiple processes. One is removing waste from cells.

• It can lower the risk of type 2 diabetes. Intermittent fasting research has shown that it can help reduce insulin resistance.

• Intermittent fasting can reduce oxidative stress. Oxidative stress occurs when free radicals react with protein or DNA molecules. This damages these important molecules and can lead to chronic diseases. Intermittent fasting can help reduce the damage caused by free radical molecules.

• Since blood sugar levels and blood pressure can be reduced, intermittent fasting can be helpful for heart health.

These are just some of the benefits researchers believe that intermittent fasting has. Intermittent fasting still requires more research in order to understand how many benefits there are and how they affect people.

Conclusion

Intermittent fasting, when done properly and regularly, can be beneficial for your health, but it can depend person to person when it comes to results.

References:

Adee, S. (2026, January 26). Does intermittent fasting live up to the hype? - The New York Times. https://www.nytimes.com/2026/01/26/well/eat/intermittent-fasting.html

Gunnars, K. (2021, May 13). What Is Intermittent Fasting and How Does It Affect the Body? Healthline; Healthline Media. https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#cancer-prevention

Solan, M. (2024, October). Can intermittent fasting help with weight loss? - Harvard Health. Harvard Health. https://www.health.harvard.edu/healthy-aging-and-longevity/can-intermittent-fasting-help-with-weight-loss

Assessed and Endorsed by the MedReport Medical Review Board