Instead of focusing solely on the number on the scale, aim for a sustainable, nutritious, and balanced diet where you truly care for your body from the inside out.

In recent years, the term “intermittent fasting” has become popular, chosen by many people as a healthy lifestyle. From the 16:8 method (fasting for 16 hours and eating during the remaining 8 hours) to the 5:2 method (reducing calories to about 500 for 2 days a week and eating normally for the remaining 5 days), time-controlled eating patterns have quickly become a trend. Proponents of intermittent fasting say it not only helps with weight control, but also improves digestive health, increases concentration, and, most importantly, maintains high energy and happiness. However, as with any method, success depends not only on when you eat, but also on what you eat and how you maintain it over the long term.

Does intermittent fasting really work?

A new <a href="https://www.acpjournals.org/doi/10.7326/M23-0052">study</a> published in the UK in 2023 has stirred up controversy, questioning the effectiveness of intermittent fasting – especially for weight loss. The study focused on 90 obese adults (a diverse sample) and compared intermittent fasting with traditional calorie restriction – a long-standing approach to weight control. The results were quite surprising: the intermittent fasting group consumed fewer calories per day, but they lost an average of only 4kg after a year, compared to 6kg for the calorie restriction group. These figures come against the backdrop of an estimated 4.3 million people with diabetes in the UK, highlighting the importance of controlling calorie intake as a more effective method of weight loss.

Calorie Restriction or Intermittent Fasting: Which is Better?

“From a scientific perspective and years of clinical experience, intermittent fasting has far more overall health benefits than calorie restriction,” says Rhian Stephenson, nutritionist, naturopath, and founder of Artah. However, she also emphasizes that recent research has made an important point: “Diet quality and fiber content are essential to overall health.” While the main goal of the study was to determine which diet was most effective for weight loss, the food quality of the two groups was not specifically monitored. Participants were allowed to eat whatever they wanted, and as Stephenson points out, they were also encouraged to drink sugar-free beverages—a factor that could disrupt the gut microbiome. This raises an important question: is weight loss just a matter of calories, or should food quality and long-term health be a priority? Given the complexity, the answer doesn’t seem to be as simple as the numbers on the scale. “ Both groups in the study consumed only half the recommended daily fiber intake, while their diets were high in carbohydrates and triple the recommended sugar intake,” says Rhian Stephenson. “Calorie reduction or intermittent fasting only scratch the surface. What’s more important is that we prioritize food quality: high in fiber, low in sugar, and nutrient-dense. Combining this with intermittent fasting can lead to positive hormonal changes and lay the foundation for overall health.”

Stop Counting Calories, Start Listening to Your Body

For years, we’ve been obsessed with the “calories in = calories out” formula for maintaining our weight. However, nutritionists are shifting their focus to other factors, like blood sugar control, to improve both physical and mental health. Short-term calorie restriction can help you lose fat and improve your metabolism, but over time, your body adapts. Hunger hormones increase, making you crave more food, creating an unhealthy cycle. If you continually cut calories to maintain weight loss, you run the risk of increased stress hormones (cortisol), hormonal imbalances, loss of lean muscle mass — key to maintaining metabolic health — and serious nutritional deficiencies. If you’ve ever embarked on a calorie-counting journey, you’ll know that it’s not just a math problem, but also a huge emotional challenge, especially when it’s continued for a long time. “It often leads to unhappiness, isolation, an exaggerated fear of food, and sometimes bingeing when the pressure becomes too much,” says expert Rhian Stephenson. “It’s not a way to truly enjoy eating, and the joy of food is one of life’s most beautiful moments.”

Intermittent Fasting: A Mind and Body Balance Therapy

This is why intermittent fasting is gaining more and more attention. A prominent 2011 study, published in &nbsp; Journal of Obesity, compared two groups of people: one group followed a daily calorie-restricted diet and one group practiced intermittent fasting two days a week for six years. The results showed that while both groups lost weight and improved inflammation, oxidative stress, and blood lipid levels, the intermittent fasting group had significantly greater improvements in insulin resistance. This makes it a great option for controlling blood sugar and maintaining overall health.

The secret to effective intermittent fasting

Intermittent fasting doesn’t have to be a grueling ordeal at first. According to nutritionists, it’s best to start slow and easy. Try shortening your eating window to 8-10 hours a day, three days a week, to get used to it. A good start might be a balanced, nutritious breakfast, followed by a lighter evening meal on fasting days. You could try a rich soup in the early evening, with or without a simple protein like grilled chicken or fish. For many people, a popular method is to skip breakfast and eat between 10am and 6pm, giving the body a longer digestive break. Once you’ve gotten used to intermittent fasting, the next step is to focus on improving the quality of your food. Minimize processed sugars and increase protein and healthy fats to keep you feeling fuller longer. Adding a variety of plants to your diet is also key to maintaining gut health. Intermittent fasting is not about forcing or restricting, but about finding a balance between nutrition and lifestyle, helping you feel the full energy from food in a natural and sustainable way. Photo: laurabrunet. jasminsarakatariina, matildadjerf, brit_harvey

Reasons why intermittent fasting is more ideal than a simple calorie deficit

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