Intermittent Fasting Has Benefits, Especially if You Break It With These Dietitian-Approved Foods

For centuries, humans have turned to fasting, sometimes for spiritual reasons and sometimes for health. Religious traditions like Lent and Ramadan have long incorporated fasting as a practice of discipline and devotion. Even as far back as the 5th century, Greek physician Hippocrates prescribed fasting to treat certain ailments.

Today, fasting has taken on a new role: weight loss. In fact, a 2020 YouGov survey found that nearly a quarter of Americans have tried intermittent fasting to shed pounds.

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Intermittent fasting comes in many forms. One of the most popular is the 16:8 method, where people fast for 16 hours and eat only during an eight-hour window each day. Celebrities like Jennifer Aniston and Chris Pratt have publicly praised this approach. Aniston told Radio Times she noticed “a big difference” in her health, while Pratt said on Instagram that it “works pretty good” and helped him lose weight.

Other intermittent fasting methods include fasting on alternate days or limiting food intake to just two days a week. But celebrity buzz aside, does intermittent fasting really help with healthy weight loss? A growing body of research suggests it might—but there are key things to consider before jumping in. We spoke with registered dietitian Sapna Peruvemba, MS, RDN, founder of Health By Sapna, to find out more.

Does intermittent fasting actually work?

A new analysis published in The British Medical Journal suggests that intermittent fasting may be just as effective for weight loss as traditional calorie-restricted diets. Researchers reviewed data from 99 clinical trials involving over 6,500 adults, most around age 45, with an average body mass index (BMI). About 90 percent of participants had existing health conditions.

Among the various intermittent fasting methods, alternate-day fasting—where individuals eat normally one day and fast the next—yielded the most promising results. Participants following this pattern lost a similar amount of weight as those on traditional calorie-restricted diets. They also saw reductions in LDL (“bad”) cholesterol levels. In contrast, time-restricted fasting methods like the popular 16:8 approach showed a minor increase in cholesterol.

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“The current evidence provides some indication that intermittent fasting diets have similar benefits to continuous energy restriction for weight loss and cardiometabolic risk factors,” the authors concluded. “Longer duration trials are needed to further substantiate these findings.”

In essence, the research shows that intermittent fasting isn’t necessarily more effective than calorie counting, but it may be a viable alternative for those who find calorie tracking difficult. “The main difference is that intermittent fasting focuses on when you eat, rather than what you eat,” Peruvemba explains. “For some people, this structure is easier to follow than tracking calories.”

Research supports that point. Calorie counting can be burdensome and prone to error—people often underestimate how much they eat and overestimate how much they exercise. Over time, the constant monitoring can also increase the risk of disordered eating patterns.

“Traditional calorie-restricted diets often have poor adherence, and many people regain the weight over time,” says Peruvemba. “While intermittent fasting is seen as a promising alternative, most trials are short-term, so we still don’t have enough evidence to say whether it leads to sustained weight loss over the long run.”

Is intermittent fasting right for everyone?

People with chronic health conditions, like diabetes or low blood pressure, should consult with a healthcare professional before considering giving intermittent fasting a try. Those with a history of eating disorders should also be mindful, urges Peruvemba.

“Intermittent fasting is a form of restrictive eating, and for individuals with a history of disordered eating or those at risk, it can be triggering,” she explains. “Limiting food intake to a small window may increase food preoccupation, lead to rigid food rules, or result in binge eating. In these cases, I wouldn’t recommend intermittent fasting.”

What is the best thing to eat after intermittent fasting?

While intermittent fasting emphasizes when you eat rather than what you eat, choosing nutritious, whole foods during eating periods is still essential, says Peruvemba. Breaking your fast with ultra-processed, hyperpalatable foods can diminish some of the benefits of fasting, potentially stalling weight loss and leaving you feeling sluggish or low on energy. Instead, opt for fiber-rich, protein-packed meals that promote fullness and sustained energy.

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“I recommend easing into your eating window with a small, balanced meal made up of nutrient-dense, mostly whole plant foods, like fruits, vegetables, whole grains, legumes (such as beans and lentils), nuts, and seeds,” she says. “Eat gradually rather than all at once.”

The importance of fasting with flexibility

And perhaps most importantly: be kind to yourself and stay flexible. If you’ve been engaging in intense exercise, you’ll need to properly fuel your body. If you’re feeling unwell or simply overwhelmed, don’t get too hung up on strict rules, Peruvemba advises. 

“If you had a hectic day and didn’t eat much, but your fasting window has technically started, give yourself permission to eat anyway and resume your schedule the next day,” she says. “Fasting should support your lifestyle, not control it.”