Do you need intermittent fasting?

A February 2026 Cochrane review included 22 studies with 1,995 adults with overweight or obesity. Compared with regular dietary advice, intermittent fasting may make little or no difference to weight loss; certainty was low. The search ended on November 5, 2024, despite publication in 2026. The review does not settle every approach’s long-term effectiveness or safety. Full review

Alongside the length of a fast, consider what and how much you eat, and whether the schedule fits your life. If skipping breakfast leads to an uncomfortable, rushed evening meal, it may be more useful to review preparation time and accessible food options. These are reflection prompts, not a treatment schedule.

• Do meetings or travel regularly make you miss meals unintentionally?
• Does your chosen window interfere with sleep, exercise or meals with family?
• Does restricting meal times leave you uncomfortable or intensely hungry?

Record times for about three days and identify one difficult moment. The next step might be protecting a lunch break or preparing a convenient meal rather than lengthening a fast.

Diabetes and glucose-lowering medicines require particular care because fasting can create risks such as hypoglycemia. NIDDK emphasizes individual planning. Do not adjust medication yourself. Guidance

Do not generalize adult weight-loss findings to pregnancy, breastfeeding, growing children or a history of eating disorders. Your health circumstances and adequate nutrition come before a meal-timing rule.