Think Intermittent Fasting is Magic? You Might Want to Read This First

Does Intermittent Fasting (IF) actually work? 🤔

It’s a question I get asked all the time—and honestly? The answer depends on your goals. Let’s break down what the science says so far:

⚖️ Weight Loss & Management
Yes, IF can help—but it's not magic. A meta-analysis of 9 trials (540 participants) found that IF was not significantly more effective than other calorie-controlled diets when it came to weight loss or BMI reduction.

👵 Longevity
Animal studies have long shown promise, but what about humans? A recent 8-week trial comparing IF with a standard healthy diet found no significant advantage for brain aging. Both groups improved on MRI and memory measures, with only a slight trend toward better memory in the IF group. TL;DR: More long-term studies are needed.

🦠 Gut Health
Aside from the usual 12–14 hour overnight fast, IF doesn’t show consistent benefits for gut health. A review of 8 studies (mostly during Ramadan) found mixed results, suggesting that what you eat matters more than when you eat it.

👉 I don’t recommend IF for everyone. Some people thrive, others feel terrible. So if you're considering it, here are 3 things to keep in mind:

1️⃣ Fibre is harder to hit: Shrinking your eating window often makes it tougher to reach the 30g daily fibre target—something many people are already missing.
2️⃣ Long fasts can irritate the gut: Fasts over 20 hours can make your gut more sensitive, triggering bloating or discomfort.
3️⃣ Medication matters: IF can affect how your body metabolizes meds—so always consult your doctor before trying it.

Видео Think Intermittent Fasting is Magic? You Might Want to Read This First канала Michela Donazzan | Nutritional Therapist