{"id":497147,"date":"2026-02-22T17:11:12","date_gmt":"2026-02-22T17:11:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/497147\/"},"modified":"2026-02-22T17:11:12","modified_gmt":"2026-02-22T17:11:12","slug":"so-if-intermittent-fasting-doesnt-work-for-weight-loss-then-what-does","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/497147\/","title":{"rendered":"So if intermittent fasting doesn\u2019t work for weight loss then what does?"},"content":{"rendered":"

The concept of intermittent fasting<\/a> exploded in popularity in 2013 courtesy of Michael Mosley\u2019s 5:2 diet<\/a>, with people swearing by this method for weight loss and further health<\/a> perks. <\/p>\n

But new research published in the Cochrane Library<\/a> has cast doubt on its efficacy, concluding that \u201ccompared to regular dietary advice, intermittent fasting may result in little to no difference in weight loss or quality of life\u201d. It even went so far as to suggest it was only marginally better than doing nothing at all. <\/p>\n

How can this be? The theory, relating to weight loss, is that intermittent fasting was only ever a Trojan horse for eating fewer calories \u2013 the common denominator behind dropping fat. By limiting your opportunities to eat throughout the week, most people will automatically eat less. But there are many ways to achieve this, and nutrition experts say intermittent fasting may not be the best fit for you. <\/p>\n

What is intermittent fasting?<\/p>\n

Intermittent fasting involves scheduled periods of fasting and eating. There are three prevalent formats:<\/p>\n

The 5:2 diet or periodic fasting <\/p>\n

You eat very few (less than 600) calories on one or two days of the week, then eat \u2018normally\u2019 for the remaining days. <\/p>\n

Alternate-day fasting <\/p>\n

You eat little to no calories every other day.<\/p>\n

Time-restricted eating<\/p>\n

You eat within a set time window each day. One of the most popular examples is the 16:8 diet, where people consume all of their daily calories within a pre-set eight-hour window, then fast for the remaining 16.<\/p>\n

Why is intermittent fasting \u2018only slightly better than doing nothing\u2019?<\/p>\n

A 2026 article in the British Medical Journal <\/a>described intermittent fasting as \u201cno better than conventional dieting\u201d and \u201conly slightly better than doing nothing\u201d. Damning words, it would seem, on a protocol employed by millions over the last decade. <\/p>\n

\u201cAny reduction in calories can lead to weight loss,\u201d registered dietitian and University of Lancashire<\/a> lecturer Vassiliki Sinopoulou tells me. \u201cThis is no different to any other diet.\u201d <\/p>\n

\u201cEverybody wants to find that one thing that is going to be the answer to everything,\u201d adds Heart Research UK<\/a> nutritionist Amie Leckie. \u201cBut when it comes to diet, it\u2019s just a case of eating well. For weight loss, we have to consider overall calorie consumption, not just the fact you\u2019re fasting.\u201d<\/p>\n

For example, if someone is doing alternate-day fasting but they eat excessive amounts on their non-fasting days, they may still gain weight because they are consuming more calories than they are expending overall. The fact they are fasting does not change this. <\/p>\n

That doesn\u2019t mean intermittent fasting is redundant. Instead, Sinopolou says, the linchpin to a successful weight loss diet is finding one that works with your lifestyle. <\/p>\n

\u201cThe way to lose weight is to reduce your calorie intake compared to your needs,\u201d she says. \u201cAnything that leads you there in a safe, sustainable way that you can follow for life is going to be the best thing for you.<\/p>\n

\u201cIf intermittent fasting fits your way of life and your routine, it can work. Some people prefer to eat lots of smaller meals, other people prefer eating fewer larger ones.\u201d<\/p>\n

That means no crash diets or eight-week summer body plans \u2013 just maintainable eating behaviours that nourish the body as needed while containing an appropriate number of calories for your lifestyle and goals. <\/p>\n

Read more: I specialise in coaching people aged 40-plus \u2013 do these six things for immediate results<\/a><\/p>\n

\"Intermittent<\/p>\n

open image in gallery<\/p>\n

Intermittent fasting involves scheduled periods of eating and fasting \u2013\u00a0but it might not be the best dietary approach for you (Getty\/iStock)<\/p>\n

Why weight-loss jabs are not the solution<\/p>\n

Sinopoulou\u2019s sustainable approach is also the reason why she is not a fan of weight-loss drugs becoming mainstream. <\/p>\n

\u201cThese drugs can lead to weight loss without you trying to push yourself to do it, because you naturally don\u2019t feel hungry,\u201d she says. \u201cBut, as is the case with a lot of dieting, when it\u2019s seen as a short-term change, you go back to your old habits and you gain the weight back \u2013 maybe even more, some studies show.\u201d<\/p>\n

Weight-loss drugs make sense for combatting health conditions in high-risk populations. But for those now using them for primarily aesthetic reasons, Sinopoulou suggests trying to lose weight \u201cwithin a sustainable, healthy diet that will last for life\u201d.<\/p>\n

Read more: Expert warns why this daily habit is shortening your life \u2013 even if you exercise<\/a><\/p>\n

\"Weight-loss<\/p>\n

open image in gallery<\/p>\n

Weight-loss jabs are only a temporary solution for most people, according to registered dietitian Vassiliki Sinopoulou (Getty\/iStock)<\/p>\n

The merits of intermittent fasting<\/p>\n

The latest intermittent fasting review focuses largely on weight loss, which it says \u201cremains the primary strategy for reducing health risks and societal consequences associated with overweight and obesity\u201d. But there may be benefits to intermittent fasting that extend beyond this one marker. <\/p>\n

\u201cThere is research to suggest fasting can lead to improvements in cholesterol levels, improvements in blood pressure and lower inflammation in general, which is a risk factor for cardiovascular disease,\u201d says Leckie. <\/p>\n

\u201cDigestion also takes a lot of energy. Many people eat all day long without realising, and I think a lot of that comes down to people not balancing their meals properly \u2013 they\u2019re not eating enough protein or fibre, so they feel hungry an hour after a meal.<\/p>\n

\u201cWhen we do intermittent fasting, we give the body a break. We give it time to work on things at a cellular level and repair, so we do see certain benefits from that such as reducing CRP (C-reactive protein) levels, which are a marker of inflammation, and cognitive benefits as well.\u201d<\/p>\n

However, Leckie adds, she doesn\u2019t believe there is any magic dietary formula that delivers superior benefits. It is the principles of eating balanced meals and giving your body a break every once in a while that offer the best results.<\/p>\n

\u201cPersonally, I don\u2019t do intermittent fasting,\u201d she says. \u201cBut I make sure my evening meal is substantial enough and has the right mix of protein, fibre, fats and carbohydrates so I don\u2019t feel hungry, then I don\u2019t eat again until the next morning. It\u2019s going back to basics.\u201d<\/p>\n

This aligns with a previous discussion I had with Dr Valter Longo<\/a> \u2013 the man who inspired much of Dr Michael Mosley\u2019s 5:2 diet. He pointed to research which found that 16- to 24-hour fasts can temporarily increase cholesterol levels, potentially increasing cardiovascular disease risk. <\/p>\n

For this reason, he prefers 12-hour eating windows for managing weight and improving heart health, as these complement the body\u2019s natural day-night rhythm. They are also far easier to stick to when you are asleep for more than half of your fasting time. <\/p>\n

Read more: Four things you can do to reduce inflammation and cut heart disease risk, according to the experts<\/a><\/p>\n

\"There<\/p>\n

open image in gallery<\/p>\n

There are pros and cons to intermittent fasting \u2013 the key to a successful diet is finding an approach you can adhere to long-term (Getty\/iStock)<\/p>\n

Three easy rules for a healthy diet<\/p>\n

1. Keep it simple<\/p>\n

Most nutrition experts suggest a simple approach: they want you to do the basics, do them well and do them daily. <\/p>\n

\u201cA healthy diet has to be rich in fruits and vegetables, and it needs to have a caloric intake that\u2019s suitable for your ideal weight,\u201d says Sinopolou.<\/p>\n

Dr Longo highlights recent research<\/a> from the Karolinska Institutet in Sweden. It found that nutrition is one of the biggest levers we can pull to protect our health, and a plant-heavy diet containing plenty of vegetables, fruits, legumes, nuts and whole grains is associated with slower ageing, better brain health and fewer chronic diseases.<\/p>\n

2. Prioritise protein and fibre <\/p>\n

Prioritising protein and fibre can help you feel fuller for longer, Leckie adds. These nutrients also support bodily processes such as maintaining tissue strength, balancing blood sugar for sustained energy levels and improving gut health. <\/p>\n

Protein can be found in meat, dairy products, beans, lentils, tofu and tempeh, while fibre is present in most plants. Build your snacks and meals around these foods, she advises, then add carbohydrates later \u2013 preferably in the form of whole grains. <\/p>\n

\u201cWith fibre, variety is key,\u201d Leckie says. \u201cIdeally, you want to be getting 30 different types of plants into your diet each week.\u201d<\/p>\n

3. Cook from scratch<\/p>\n

Sinopolou and Leckie agree on this final point: people should cook from scratch as often as possible. <\/p>\n

\u201cWe know that ultra-processed foods<\/a> are wreaking havoc on our health, and luckily that is something that is being spoken about more now,\u201d says Leckie. \u201cMy rule of thumb, and Heart Research UK\u2019s stance on diet, is if you couldn\u2019t make it in your kitchen, don\u2019t eat it.\u201d<\/p>\n

Read more: What foods nutrition experts really eat to stop chronic illness in old age (and always avoid)<\/a><\/p>\n

\"Cooking<\/p>\n

open image in gallery<\/p>\n

Cooking from scratch using whole food ingredients is a simple way to ensure your diet is packed with beneficial nutrients (Getty\/iStock)<\/p>\n

An easy way to immediately improve your diet <\/p>\n

Sinopoulou has a simple piece of advice for managing weight and diet. <\/p>\n

\u201cListen to your psychological hunger cues, as this is something a lot of people have lost touch with nowadays and they cannot differentiate between cravings \u2013 which come from reward signals in your brain \u2013 and hunger.\u201d<\/p>\n

This disconnect may have been elevated by the rise of ultra-processed foods that are designed to be moreish, calorific and high in sugar, salt and fat, she adds. <\/p>\n

\u201cThey\u2019re delicious, and all you need to do is open your cupboard door and they\u2019re ready to eat,\u201d Sinopoulou says. \u201cIt\u2019s probably better to avoid having them at home if you cannot control your urges around them, which is how most people feel around these foods.\u201d <\/p>\n

Weight loss jabs can make us more cognisant of the difference between hunger and cravings, she says. But without them, we can still be more mindful of why we\u2019re gravitating to the fridge or cupboard, taking a moment before opening the door to determine whether hunger or craving is driving our behaviour. <\/p>\n

\u201cIf you hear your stomach gurgling, that\u2019s definitely a physiological hunger cue,\u201d Sinopoulou says. \u201cIf you see an advert on the TV for chocolate, and you know you have some in the cupboard, you might think, \u2018Oh, that would be nice.\u2019 That\u2019s probably more of a craving.\u201d<\/p>\n

Eating a balanced diet can aid this process, helping you feel more in tune with your body. <\/p>\n

\u201cI think if people focus on protein and fibre, a lot of the food noise disappears because they are satiated, they have energy and they\u2019re not getting those blood sugar dips that leave us reaching for the biscuit tin,\u201d says Leckie. <\/p>\n

So there you have it. In our search for a shiny new magic diet formula for better health, we\u2019ve ended up back at the start, with simple (if unsexy) diet advice that has stood the test of time: <\/p>\n

Eat fruit and vegetables Prioritise protein and fibre Consume an appropriate number of calories for your frame and lifestyle Limit your access to moreish, energy-dense foods high in refined sugarsTry to establish a good relationship with the things you eat <\/p>\n

If you can find a way to do these few things, in a format that works for your lifestyle, you\u2019re probably on the right track. <\/p>\n

Read more: I\u2019m a personal trainer \u2013 this is what I\u2019d tell a client who wants to lose belly fat<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"The concept of intermittent fasting exploded in popularity in 2013 courtesy of Michael Mosley\u2019s 5:2 diet, with people…\n","protected":false},"author":2,"featured_media":497148,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[64,63,137,532],"class_list":["post-497147","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-au","tag-australia","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/497147","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=497147"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/497147\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/497148"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=497147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=497147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=497147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}