Intermittent Fasting for weight loss: benefits, risks, and whether it's right for you

Intermittent fasting is an eating pattern that involves alternating periods of eating and fasting. It doesn’t specify what to eat, but rather when to eat.

Common types of intermittent fasting include:

• 16:8 — eating within an 8-hour window, fasting for 16 hours
  
• 5:2 — eating normally 5 days a week, restricting calories on 2 days
  
• Alternate-day fasting — fasting every other day
• OMAD (One Meal A Day) — eating all daily calories in one sitting

You might find IF unhelpful or unsustainable if:

• You experience fatigue, irritability, or headaches during fasting windows
  
• You overeat or binge when your eating window opens
  
• You feel preoccupied with food or obsess about the clock
  
• Your relationship with food feels more restricted or stressful
  
• You skip meals but end up snacking late at night
  
• You find it difficult to stick to or constantly “restart” IF.
• You may find yourself excessively thirsty if you are not adequately hydrating through the day or compensating for the fluids that you get normally from food.
• You may find your menstrual cycle is affected. This is a red flag symptom and should trigger you to stop and seek medical advice.
  
• You may notice signs of nutritional deficiencies such as hair loss of brittle nails. Again you should stop IF and seek medical advice. 

Potential Benefits

• Weight loss through calorie reduction
  
• Improved insulin sensitivity and blood sugar control
  
• Simpler meal planning
  
• Possible reduction in inflammation or cellular repair (based on early research)
  
• Increased awareness of hunger and fullness cues
• Studies in animals showing increased longevity with IF compared to other dietary changes particularly with one meal a day regimes. 

Psychological or Behavioural Drivers

• Desire for more control over food
  
• Following trends seen on social media or in peer groups
  
• A sense of “cleansing” or discipline
• Some people report increased energy levels and focus, as well as more time to do other things

While some people thrive with intermittent fasting, others experience drawbacks:

• Overeating or binging after fasting windows
• Low energy, poor concentration, or sleep disruption
• Increased cortisol (stress hormone), especially in women
• Disordered eating patterns or preoccupation with food
• Nutrient deficiencies if meals are skipped or restricted
• Cardiovascular Risks some recent studies have shown intermittent fasting and lead to increased cardiovascular risk especially in those with pre-existing heart conditions.
  

Intermittent fasting can also be risky for people with:

• A history of eating disorders
• Diabetes or blood sugar instability
• Medication schedules that require food
• High physical activity needs
• Pre-existing heart conditions

If you’re considering IF, try the following:

• Start gently: Try a 12:12 or 14:10 window before jumping into 16:8
• Focus on meal quality: Include protein, fibre, and healthy fats
• Stay hydrated: Water, herbal teas, and black coffee are usually allowed
• Break the fast gently: Avoid breaking your fast with high-sugar or ultra-processed foods

Listen to your body: If fasting leaves you exhausted or irritable, it may not be the right approach

If intermittent fasting feels stressful, unsustainable, or is negatively impacting your health or mood, you may benefit from additional guidance.

For some people, medications like GLP-1 receptor agonists can help reduce hunger, curb cravings, and support healthier eating patterns when used alongside lifestyle changes.

Medicspot offers a free 15-minute 1-2-1 call with a member of our weight loss support team. You can ask questions, discuss any concerns, and find out whether we might be able to support you.

Intermittent fasting can be a useful tool for some, but it’s not a magic solution, and it’s not for everyone. Your body’s signals, energy levels, and emotional wellbeing matter just as much as the timing of your meals.

Medicspot offers a free 15-minute call with a member of our weight loss support team. We’re here to help you make sustainable, supported progress — no pressure, just a conversation.

Book your free call now.