I didn’t mean to start intermittent fasting. I just used to be broke, busy, and bad at breakfast. Then I started training seriously, reading studies, and suddenly it wasn’t just skipping toast — it was a protocol. A thing. A cult? Sort of.
Intermittent fasting (IF) is everywhere now — from Silicon Valley types who biohack their coffee to shredded gym rats who don’t eat until noon but somehow still have energy to deadlift a Vespa. So does it actually do anything? Or are we all just cranky and confusing that with clarity?
Let’s break it down.
What Is Intermittent Fasting?
At its core, IF is about when you eat, not necessarily what. The most common format is 16:8 — fast for 16 hours, eat within an 8-hour window. Others go wild with 18:6, 20:4, or the occasional 24-hour fast (aka the “Why am I yelling at strangers?” approach).
Popular formats:
- 16:8 (most sustainable for humans who like food)
- 5:2 (normal eating 5 days, restrict calories 2 days)
- OMAD (one meal a day — not for the faint of gut)
What’s the Science Saying?
Okay. Here’s where it gets less bro-sciencey.
Studies have shown that intermittent fasting can improve insulin sensitivity, lower inflammation, and promote fat loss, especially visceral fat (the stubborn kind around your organs). In terms of muscle retention, IF doesn’t automatically eat away your gains — provided you’re still hitting your daily protein needs and training intelligently.
One study published in The Journal of Translational Medicine found that resistance-trained males following a 16:8 IF schedule experienced similar muscle growth and fat loss compared to those on a normal eating pattern — suggesting you don’t have to eat 6 meals a day to see results.
You just have to be smart about it.
If you’re really into the science-y deep dive, this healthline guide on intermittent fasting is pretty digestible (pun very much intended).
So Is It Better for Fat Loss?
Not inherently. The magic of IF is that it often leads to a natural calorie deficit — fewer meals, fewer snacks, less grazing. But if you binge during your eating window like it’s an all-you-can-eat apology tour? You’ll gain weight. Yes, even if it’s “clean.”
I’ve coached people who lost 10kg on IF and others who gained because they turned their 8-hour window into a sprint through the snack aisle.
It works if it works for you.
Training While Fasted?
Now we’re talking. Can you lift weights or run while fasted?
Short answer: yes, especially for steady-state cardio or low-to-moderate lifting. But if you’re chasing hypertrophy, trying to build real muscle, or doing high-intensity sessions? You might notice a drop in performance over time.
I train fasted maybe twice a week. Usually mobility days or light cardio. Heavy squat day? I eat. Trust me, you don’t want to blackout under a barbell just because you read a Reddit thread about ancient warrior diets.
Who Should Avoid It?
Let’s be real — IF is not for everyone. If you have a history of disordered eating, blood sugar issues, or if skipping meals turns you into a raging, plate-throwing gremlin — maybe don’t. Also not ideal for:
- Pregnant people
- Athletes training multiple times a day
- Anyone who already forgets to eat (you don’t need more structure, you need lunch)
Final Thought: Fad or Forever?
Intermittent fasting is a tool. Not a miracle. Not a scam. Just one way of managing your intake. If it simplifies your routine, keeps your energy stable, and fits your schedule — great. If it turns your mornings into hell and makes you cry during oat ads? Eat breakfast.
It’s your body. It’s your rules. Just don’t let the latest hype override the simple stuff: consistent training, decent sleep, quality food, and a life you actually want to live.