Intermittent fasting for weight loss: Does it actually work?

Intermittent fasting for weight loss is one of those health trends that never really goes away. Some people swear by it. Others can't imagine skipping breakfast.

So, does it actually help with weight loss?

The short answer? It can. But like most things when it comes to nutrition, it's not about finding a magic solution. It's about finding an approach you can stick with.

In this guide, we'll explain what intermittent fasting is, how it may support weight loss, who it's best suited to, and what to keep in mind if you're thinking about giving it a go.

First, what is intermittent fasting?

Before you picture days without food, let's clear something up. Intermittent fasting isn't about what you eat. It's about when you eat. Think of it as a way of organising your meals. Instead of eating across the whole day, you choose a set window for your meals and spend the remaining hours fasting.

For some people, that means eating between 12pm and 8pm and fasting for the other 16 hours. Others prefer to eat normally most days and reduce their calorie intake on 1 or 2 days each week. Outside your eating window, you stick to drinks without calories, such as water , black coffee or plain tea.

So, is intermittent fasting good for weight loss?

For many people, yes. When you go for longer without eating, your body eventually begins using stored energy. As insulin levels fall, stored fat becomes more available to use as fuel.

The important part? Intermittent fasting doesn't work because the clock suddenly makes your body burn more fat. Weight loss still comes down to one simple principle – consistently eating fewer calories than your body uses.

For some people, a shorter eating window naturally makes that easier. If you're eating between 12pm and 8pm instead of from breakfast through to late-night snacks, there are simply fewer opportunities to eat.

That doesn't mean fasting guarantees weight loss. If you regularly eat more calories than your body needs during your eating window, you can still gain weight.

So, while intermittent fasting can be an effective tool, it's exactly that - a tool. The best approach is always the one you can maintain over time.

It's important that what you put in your body counts. Our Nutritionist, Jenna Hope explains the best nutrient-dense foods to help support healthy weight loss:

"High quality proteins such as Greek yoghurt, eggs, oily fish and beans and pulses are nutrient-dense foods which can support blood sugar balance, weight loss and skin health. Vegetables should also be consumed regularly and users should be aiming for plant diversity in the diet to support their gut health and micronutrient requirements."

Who can use intermittent fasting for weight loss?

Intermittent fasting can work well for some people, but it isn't the right fit for everyone.

If you're pregnant, breastfeeding , have a history of disordered eating, or have an underlying medical condition, speak to your healthcare professional before making any significant changes to the way you eat.

For others, intermittent fasting can be a simple way to bring more structure to the day, especially if you find yourself grazing or snacking without really thinking about it.

Is intermittent fasting good for weight loss as we get older?

As we get older, our bodies change. Hormones shift, muscle mass naturally declines, and maintaining a healthy weight can feel more challenging than it once did.

Intermittent fasting may still be an option for weight loss during perimenopause and menopause , but it's important to find an approach that works with your body, not against it.

Longer or more restrictive fasts won't suit everyone. If fasting leaves you feeling constantly tired, affects your sleep or makes you feel unwell, it may not be the right strategy for you. Sustainable habits will always beat extreme ones.

What’s the best intermittent fasting for weight loss?

There isn't a ‘best’ intermittent fasting for weight loss method, there's only the best one for you.

The easiest plan to follow consistently is usually the one that delivers the best results. Here are 3 of the most common approaches:

1. The 16:8 method.

This is the most popular starting point. You fast for 16 hours and eat within an 8-hour window. It sounds like a lot, but most of that fasting time is while you’re asleep.

For example, you could finish dinner at 8 p.m. and not eat again until 12 p.m. the next day. You just skip breakfast, although you’re allowed to have water, tea without sugar, and black coffee.

For many women, this fits neatly into a busy life.

2. The 5:2 diet.

This approach is a bit different. You eat normally for 5 days of the week. On the other 2 days, you restrict your calorie intake to around 500-600 calories. The ‘fasting’ days aren’t a total fast, just a significant reduction.

This method offers more flexibility. You can choose which 2 days to restrict, and you don’t have to give up your family dinners or social lunches every day.

3. Eat-stop-eat.

This one is more advanced. It involves a full 24-hour fast, once or twice a week. You might eat dinner on a Monday and then not eat again until dinner on Tuesday. It requires more discipline but can be effective for some. It’s usually recommended to start with the ‘16:8 method’ first.

How can Absolute Collagen help with intermittent fasting weight loss?

Losing weight shouldn't mean feeling like you're running on empty. Whether you're following intermittent fasting or simply eating in a calorie deficit, it's important to support your body with the nutrients it needs.

That's where Sculpt Pro fits into your routine. Our advanced daily nutritional supplement:

• Supports smoother skin1, healthy hair3 and collagen formation10
• Supports brighter, more luminous skin2
• Supports energy levels4
• Supports cognitive health and mental performance6
• Supports gut health7
• Includes 3g of fibre in every dose
• Helps muscle maintenance8
• Supports vision health5
• Helps bone health9

Sculpt Pro isn't a replacement for food, and it isn't a shortcut. It's designed to complement a healthy lifestyle, making it easier to stay consistent as you work towards your goals.

Explore our blog for more expert insight for your weight loss journey, including tips for weight loss and whether weight loss injections work . You can also read what our Absoluters have to say on our Success Stories page.