For years, skipping meals has been promoted as a fast track to a slimmer body. From the popular 16:8 method to alternate-day fasting, intermittent fasting has become one of the internet’s favourite health trends. But fresh scientific evidence now suggests that the results may not be as dramatic as many believe.
A large review published in the Cochrane Database of Systematic Reviews analysed 22 studies involving nearly 2,000 adults who were overweight or obese. The researchers found that intermittent fasting did not significantly outperform traditional calorie-controlled diets when it came to weight loss. In simple terms, limiting your eating window or skipping meals did not lead to much greater weight reduction compared to standard dieting approaches or even having no structured plan at all.
The review concluded that fasting made little to no difference in weight loss or overall quality of life. Lead author Luis Garegnani explained that while intermittent fasting might work for some individuals, the current evidence does not support the level of excitement often seen on social media. He cautioned people against expecting dramatic results based on online hype.
Researchers also noted that fasting may influence certain metabolic markers, but stronger evidence is needed to understand its long-term impact on health conditions such as type 2 diabetes and other underlying issues.
Despite these findings, intermittent fasting continues to appeal to many people. One reason is simplicity. Unlike calorie counting or strict meal plans, fasting focuses on when you eat rather than what you eat. For some, this feels easier and more manageable.
Health experts say there may still be subtle benefits. Periods without food could improve insulin sensitivity, lower inflammation, and support processes like cellular repair. Some individuals report feeling more energetic or experiencing better digestion, even if the scale does not show major changes. However, researchers stress that more solid evidence is needed to confirm these broader health benefits.
The bigger message from the study is that no single diet works for everyone. Senior review author Eva Madrid said doctors should advise patients individually, considering their unique needs and health conditions. Factors like body composition, hormones, sleep, stress and daily routine all affect outcomes. For some people, fasting may lead to overeating later. For others, it may provide helpful structure.
Experts recommend focusing on basics that last: balanced meals, adequate protein, strength training, daily movement and sustainable habits. Whether you eat two meals or three matters less than maintaining a healthy pattern you can stick to long term. Intermittent fasting may still be an option, but it is not the miracle solution many hoped for.
