Is Intermittent Fasting the Way? Only If You Know This First

Intermittent fasting gets a lot of attention, and for good reasons. But here’s the truth: it’s not a magic fix. It’s a tool. And like any tool, success depends on how you use it. In this post, we’ll break down what actually matters if you want lasting results and the common mistakes that can sabotage your efforts.

What is Intermittent Fasting?

Intermittent fasting (IF) is not a diet; it’s an eating pattern that alternates between periods of eating and fasting. It focuses more on when you eat than on what you eat.

It shortens the time you eat each day, often leading to a natural calorie deficit without conscious restriction, and it comes in different patterns. You can intermittently fast if you can accurately determine the date and time of day—which most people can.

This eating pattern might:

Not switch back-and-forth evenly (some 'fasting' periods could be longer/shorter than others)
Not last all day (you might only fast for part of the day)
Not mean zero food (you might still eat small amounts during 'fasting' times).

Most Effective Intermittent Fasting Methods (Backed by Science)

5:2

Eat normally for 5 days (feast days) and fast for 2 days. On feast days, you can eat freely, with no restrictions on types or quantities of foods consumed. On fast days you take nothing at all or eat very little (about 500 calories).

Alternate-day fasting (ADF)

Flips between two types of days. So it's one day for fasting, the next day for feasting, then the cycle continues.

Fast Day:

Eat very little (about 500 calories) or nothing at all

Feast Day:

Eat normally (no restrictions)

The 16/8 method, or time-restricted eating (TRE)

Simply means eating all your meals within a set daily window. All meals are taken within an 8-hour window (e.g., 12pm–8pm), and fasting the rest 16 hours (includes sleep)

So to the big question, can it cause one to lose weight? Yes, intermittent fasting can cause weight loss irrespective of gender. A 2022 review on the effect of 3 forms of IF on weight loss showed that IF produced up to 8% weight loss within 8–12 weeks.

It's worthy to note that intermittent fasting won't cause you to drastically lose weight. If that is the aim, I'd advise you to rethink your approach; true transformation comes from consistency, not extremes.

Why Do People Try Intermittent Fasting?

For many, intermittent fasting is appealing because it's:

Simple to follow
Doesn’t forbid eating from a certain food groups
Doesn’t require you to count calories
Some even permit eating freely during certain periods of the day

The Crucial DOs of Intermittent Fasting

DO choose a method that fits your lifestyle: Whether it’s 16:8, ADF, or 5:2, pick a fasting method that complements your daily rhythm. Adherence is everything—the best plan is one you can stick to consistently.
DO focus on whole, nutrient-dense foods to boost fibre and micronutrient intake.
Do take at least 50 g of protein on the fast day (for ADF and 5:2) to control hunger.
DO stay hydrated: it helps prevent headaches from dehydration and supports digestion.
DO listen to your body: fasting isn’t a competition. If you feel weak, irritable, or overly tired, adjust your window or method. Flexibility is part of the process.
DO time your meals around your routine: your eating window should match your work, exercise, and sleep schedule for better results and less stress.

The Crucial DON'Ts of Intermittent Fasting

Don’t try intermittent fasting if you are under 12, underweight, pregnant or lactating, have a history of disordered eating, or are elderly.
Don't expect the same results as everyone else: each body responds differently. What works for one person may not work for another.
Don’t take sugar indiscriminately, including diet soda; it could increase sugar cravings.
Don't binge when your fast ends: overeating in your eating window can undo any progress and leave you feeling sluggish.
Don't ignore signs of stress or fatigue; especially if fasting worsens anxiety, sleep, or hormones, it’s okay to pause or try a different approach.

So… Is Intermittent Fasting the Way?

Only if it fits your lifestyle, supports your health, and feels sustainable. Although it might take a while for your body to get used to intermittent fasting, if after trying it out for a week or two you still are:

Always hungry and cranky during the fast
overeating during feast times
Feeling worse, not better…

Then it may not be the right method for you—and that’s okay. Health is personal.

Frequently Asked Questions

What intermittent fasting is the best?

Intermittent fasting works if done right. All methods give similar weight loss results by creating a calorie deficit. The best plan is the one you can stick to long-term. Avoid IF if you're underweight, pregnant, or prone to disordered eating.

When can I drink water?

You can drink water anytime during intermittent fasting; in fact, you may need more than usual to prevent dehydration.

Will intermittent fasting reduce belly fat?

Yes, a 2018 study on adults with overweight and obesity showed intermittent fasting caused a reduction in belly fat.

Final Thoughts

Intermittent fasting can be a powerful tool for weight loss, but it’s not magic, and it’s not for everyone. The key takeaways:

All IF methods (16/8, 5:2, ADF) work similarly—if they help you maintain a calorie deficit.
Success depends on consistency, not perfection. Pick the plan that fits your lifestyle.
Hydration, nutrient-dense foods, and listening to your body matter more than rigid rules.
Avoid intermittent fasting if you’re underweight, pregnant, elderly, or have a history of disordered eating.

Need help tailoring intermittent fasting to your needs?

Book a Consultation, because the best plan is one designed for you.

If you found this helpful, do well to share this post with friends and family, and join the NourishWell Health community on FB, IG, X, and TikTok.

Adaeze Oparaku, RDN

Dietitian Adaeze comes with years of experience helping individuals achieve sustainable health through personalized nutrition. She blends science and practicality to make wellness simple, effective, and realistic.