Intermittent fasting has been a health trend for years. Celebrities swear by it. But is it actually good for you? A new study published in the New England Journal of Medicine last week followed 500 participants for 12 months. I’m not a doctor, but I’ve been following the research for a while. Here’s what the study found and what it means for you.
The Study Design
Researchers split participants into two groups. One group did a 16:8 intermittent fasting schedule—eating only between 10 AM and 6 PM. The other group ate normally, with no time restrictions. Both groups were instructed to eat a healthy diet (no junk food limits, just guidance). The results? The fasting group lost an average of 8.5 pounds over 12 months. The control group lost 3.5 pounds. So fasting helped, but not dramatically.
Metabolic Benefits: Real but Modest
The fasting group saw improvements in insulin sensitivity and blood pressure. But the changes were small—a 5% improvement in insulin resistance, a 2 mmHg drop in blood pressure. For context, exercise and a balanced diet have bigger effects. The study also found no significant difference in cholesterol or inflammation markers. So fasting isn’t a magic bullet for metabolic health.
The Risk of Overeating?
One concern: some people in the fasting group binged during their eating window. The study measured calorie intake, and the fasting group ate about 200 fewer calories per day on average. But some individuals ate more. That’s a risk—if you’re not mindful, you could end up eating the same amount or more. The researchers noted that fasting works best when combined with portion control.
Who Shouldn’t Do It?
The study excluded pregnant women, people with diabetes, and those with eating disorders. If you’re in those groups, don’t fast without a doctor’s supervision. Also, women’s hormones can be sensitive to fasting. I’ve read studies suggesting that women may not benefit as much as men. The new study didn’t find a gender difference, but it’s something to consider.
My Take: It’s a Tool, Not a Cure
I’ve tried intermittent fasting myself. It helped me stop snacking at night, which was my weakness. But I didn’t see any energy boost or mental clarity—just weight loss from eating less. If you like structure, it’s a good way to control calories. But if you hate being hungry, don’t force it. The study’s takeaway is clear: fasting helps, but it’s not superior to other calorie-restriction methods. Do what works for you.
