Is intermittent fasting actually better for weight loss?

Is Intermittent Fasting Actually Better for Weight Loss? New Research Says “No”

Intermittent fasting has been one of the biggest health trends in recent years — prominent on social media, promoted by influencers, and embraced by millions as a seemingly simple way to lose weight. But a major new review of clinical evidence suggests that intermittent fasting may not be superior to regular dieting for weight loss.

What the New Study Found

A comprehensive Cochrane systematic review — considered the gold standard for evaluating clinical evidence — analyzed data from 22 randomized clinical trials involving nearly 2,000 adults who were overweight or living with obesity.

Here’s what the analysis revealed:

Intermittent fasting resulted in little to no extra weight loss compared to standard dietary advice focused on a calorific deficit and balanced eating.
There was no clinically significant difference in the odds of losing at least 5% of body weight between people who fasted and those on conventional diets.
Comparisons with no intervention (“doing nothing”) also showed minimal difference, with weight losses not reaching levels that health professionals consider meaningful.
Quality of life and reported side effects showed little difference between groups, but these findings were uncertain due to limited reporting in the included studies.

In simple terms: intermittent fasting didn’t outperform traditional dieting for weight loss — and sometimes its benefits were barely above doing nothing at all.

Why This Matters

Intermittent fasting has become a mainstream wellness strategy — endorsed by celebrities, social-media influencers, and even some health content creators. In the UK it was especially promoted by famous TV doctor Michael Mosley. But this latest evidence challenges the idea that fasting itself is inherently superior for losing weight.

Experts behind the review caution that while intermittent fasting can be one tool among many, the current scientific data doesn’t justify the hype that it produces significantly better results than regular diet plans focused on calorie control and balanced nutrition.

What the Evidence Doesn’t Tell Us Yet

Although this review is large and globally inclusive, it also highlights several limitations in our understanding:

Most trials lasted no longer than 12 months, so long-term effectiveness and sustainability remain unclear.
Many studies lacked diverse populations, making it hard to generalize results across different ethnic or demographic groups.
Nearly no trials reported participants’ satisfaction, diabetes outcomes, or long-term adherence.

Future research will need to fill these gaps before we can fully assess whether intermittent fasting has unique benefits beyond weight loss — such as metabolic health, insulin sensitivity, or quality of life improvements.

So, What Should You Do?

If you’re trying to lose weight, the latest science suggests that overall calorie control, balanced nutrition, and consistency matter more than choosing one specific eating schedule over another.

Intermittent fasting may work for some people — especially those who find it easier than counting calories — but it’s not a universal solution.
Traditional diets emphasising whole foods, portion control, and sustainable habits continue to be effective.
Many weight loss apps like myfitnesspal can be really helpful in achieving the all important calorific deficit while maintaining levels of high quality nutrition.
Professional help to get you improving all aspects of health and fitness while also losing weight is a great idea – A Diets Don’t Work personal trainer can get you lighter and fitter and stronger at the same time!
It is always advisable to speak to a GP or other professional like a personal trainer or dietician before starting any new eating plan.

Conclusion: No “Magic” in Fasting

The new evidence is clear: intermittent fasting is not significantly better than conventional dieting for weight loss, and its benefits may be modest at best. Rather than chasing trends, focusing on a sustainable lifestyle approach — one tailored to your personal preferences and health needs — is likely to be more effective in the long run.

🔎 References

Scientific Review Findings

Cochrane Review on intermittent fasting vs traditional diets — concluded IF may make little to no difference to weight loss or quality of life.
PubMed summary of the same Cochrane review with authors’ conclusions.

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