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Intermittent Fasting for Weight Loss: Research & Results

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  Published on September 1st, 2020
  Reading time: 3 minutes
  Last modified February 8th, 2023
intermittent fasting for weight loss

Keto dieters often incorporate intermittent fasting (IF) for several reasons. Weight loss is one of these reasons. What does the research show about intermittent fasting for weight loss?

Is intermittent fasting an effective weight-loss tool? Does intermittent fasting work synergistically with the ketogenic diet to promote weight loss?

What Does the Research Show about Intermittent Fasting for Weight Loss?

With intermittent fasting, it’s about when you eat, rather than what you eat. Intermittent fasting is an excellent complement to the ketogenic diet that might help fuel your weight loss efforts.

Intermittent fasting involves cycling between fasting and feeding windows. There are different ways to try intermittent fasting, with most focusing on limiting your snacks and meals to a specific time window — usually between 6 and 8 hours in the day. You might try restricting food intake to 8 hours per day and avoiding eating during the remaining 16 hours. Some keto dieters fast for 24 hours once or twice each week, and others also incorporate caloric restriction.

Research shows intermittent fasting might be beneficial for weight loss for numerous reasons, such as:

  • Typically leads to a reduction in caloric intake
  • Might increase levels of norepinephrine that can boost metabolism and increase calorie burning [1]
  • Reduces insulin levels that can boost fat burning and promote weight loss
  • Improves insulin sensitivity [2] [3]
  • Might help your body retain muscle mass more effectively than calorie restriction alone [4]

One review showed that over 3-12 weeks, intermittent fasting can decrease body fat by up to 16% and reduce body weight by up to 8%. The research on intermittent fasting and weight loss is promising. IF might lead to weight loss because caloric intake tends to be reduced by around 25%. Experts believe keto, caloric restriction, and IF can be useful weight loss tools when implemented safely and properly [5] [6] [7] [8] [9] [10] [11].

IF can support blood sugar control, decrease blood sugar levels, and reduce inflammation, which might help you lose weight. Some studies also show IF might naturally heighten levels of human growth hormone (HGH), which can improve body composition and metabolism [12] [13] [14] [15] [16].

IF is generally safe and effective, but it might not be suitable for everyone. Some research also points to differences in men and women and potential adverse effects in some women, such as abnormal menstrual cycles. If you have a chronic illness or another medical condition, it’s best to discuss intermittent fasting with your doctor or healthcare professional before jumping into this new dietary pattern [17] [18] [19].

The Beneficial Synergy of Keto and Intermittent Fasting for Weight Loss

Ketosis is the metabolic state where your body is primarily burning fat for fuel instead of carbohydrates. IF is efficacious when paired with the ketogenic diet. IF can accelerate ketosis and amplify weight loss. [20].

Intermittent fasting can help your body enter ketosis faster and help mitigate some of the symptoms of the keto flu, such as headaches and fatigue.

Have You Tried Intermittent Fasting for Weight Loss?

Share your experience with intermittent fasting, the ketogenic diet, and weight loss. 

Steph Green is a content writer specializing in and passionate about healthcare, wellness, and nutrition. Steph has worked with marketing agencies, written medical books for doctors like ‘Untangling the Web of Dysfunction,’ and her poetry book ‘Words that Might Mean Something.’ In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.



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