Intermittent fasting

Note Magic. Not useless. Not for everyone!

Let´s look at the evidence.

Intermittent fasting has been widely studied in the last decade. Lets go through the evidence!Large randomised trials and systematic reviews show:

• Weight loss occurs with IF
• But it is comparable to continuous calorie restriction when calories are matched
• There is no consistent evidence of superior fat loss
• Adherence and total energy intake drive results

Some research suggests time-restricted eating may modestly improve insulin sensitivity and cardiometabolic markers in certain individuals — but findings are not universal.
Important: IF is not harmful for most healthy adults, but it isn't necessary for fat loss or metabolic health.

The fundamentals remain:
• Adequate protein
• Resistance training
• Fibre intake
• Sleep
• Sustainable calorie balance
No single eating window overrides physiology.

Evidence:
– Liu et al., NEJM, 2022
– Varady et al., Annual Review of Nutrition, 2021
– JAMA Network Open, 2023 (Time-Restricted Eating Review)

– Cienfuegos et al., Cell Metabolism, 2020.

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