Intermittent fasting has grown in popularity across the UK in recent years, with many people claiming it’s helped them lose weight, feel more energised, and take control of unhealthy eating habits. While the concept isn’t new, modern takes on intermittent fasting have transformed it into one of the most talked-about wellness trends. But as with any approach to health or nutrition, it isn’t suitable for everyone. Understanding how intermittent fasting works and what it demands of your lifestyle can help you decide whether it’s something that might benefit you.

Understanding What Intermittent Fasting Involves

Unlike traditional diets that focus on what you eat, intermittent fasting is concerned with when you eat. There are various fasting schedules people follow, but the most common in the UK is the 16:8 method. This involves eating all meals within an eight-hour window and fasting for the remaining sixteen hours. Other variations include the 5:2 method, where you eat normally for five days a week and restrict calories significantly on the other two.

During the fasting period, only non-caloric drinks like water, black coffee or herbal teas are allowed. The idea is to give the digestive system a break, encourage the body to use stored fat for energy, and potentially help with insulin regulation. Some people also report mental clarity and improved focus when fasting regularly, though experiences vary.

How Intermittent Fasting Can Support Weight Loss

One of the reasons intermittent fasting has gained such a following is that it can be relatively simple to implement. Rather than tracking every calorie or completely eliminating food groups, it focuses on creating natural periods of calorie restriction. By limiting the hours during which food is consumed, many people naturally reduce their total daily intake without feeling like they’re on a strict diet.

It can also help to break habits like late-night snacking, which contributes to weight gain for many people. When fasting windows are set, it becomes easier to stick to structured mealtimes and become more aware of mindless eating. Some studies have shown that intermittent fasting can help regulate hunger hormones and improve insulin sensitivity, both of which are important factors in weight management.

Who Might Benefit Most from This Approach

For people who enjoy a routine or are prone to overeating out of boredom rather than hunger, intermittent fasting can introduce a sense of control. It suits those who find traditional diets too restrictive in terms of food choice but are comfortable with time-based boundaries. People with busy work schedules or those who prefer fewer, larger meals rather than constant grazing often adapt well to intermittent fasting.

It also appeals to those looking for a low-maintenance way to manage their weight. Because it doesn’t require special foods or supplements, it fits well with most eating preferences, whether you eat plant-based, follow a Mediterranean-style diet, or enjoy hearty traditional meals.

Potential Drawbacks to Consider

Despite its benefits, intermittent fasting isn’t without challenges. Not everyone finds it easy to go long periods without food. Some people experience low energy, headaches, irritability or difficulty concentrating when they begin fasting. For others, it can trigger an unhealthy relationship with food or create a binge-and-restrict cycle, especially if they have a history of disordered eating.

Those with physically demanding jobs, athletes, or people with certain medical conditions may find fasting affects performance or wellbeing. Additionally, fasting can be difficult to maintain when social events or family meals fall outside of the set eating window, making it potentially isolating for some.

If fasting causes you to feel fatigued or dizzy, it’s important to reassess whether it suits your body. While the initial adjustment period can take a week or two, persistent negative symptoms may be a sign that intermittent fasting isn’t appropriate for your lifestyle or health status.

Intermittent Fasting and Women’s Health

It’s worth noting that intermittent fasting affects women differently than men. Hormonal fluctuations related to the menstrual cycle, fertility, and metabolism can all play a role in how well women adapt to fasting. Some women report improved focus and mood while fasting, while others notice increased anxiety, disrupted sleep, or irregular periods.

Women considering intermittent fasting should pay attention to how their body responds and make adjustments where necessary. A gentler approach, such as a 12-hour eating window, may be more suitable in some cases. It’s also recommended to avoid fasting during pregnancy or while breastfeeding, as adequate nutrition is essential during these stages.

Making Fasting Work in a UK Lifestyle

In the UK, traditional meal times often revolve around breakfast, lunch and a larger evening meal. Intermittent fasting challenges this structure, particularly if you choose to skip breakfast and eat later in the day. For people who enjoy a morning cup of tea and toast, this can feel like a drastic shift. However, the approach is flexible. You could instead opt to eat from 8am to 4pm or 10am to 6pm, depending on when you’re most active or social.

Planning meals in advance and having satisfying, nutrient-dense food during your eating window can help prevent the temptation to overeat or snack impulsively. It’s also helpful to make room for meals with friends and family on weekends or holidays by slightly adjusting your schedule as needed.

What to Eat During the Eating Window

Although intermittent fasting doesn’t dictate food choices, what you eat still matters. For the best results, your meals should be balanced and nourishing. Prioritising lean protein, whole grains, healthy fats and plenty of vegetables can help you feel full and energised. Because you’re eating fewer meals, there’s less room for empty calories or foods that leave you hungry soon after.

Staying hydrated during the fasting period is essential, especially in the early days. Many people find that drinking more water or herbal teas helps reduce hunger pangs and supports digestion. If you drink tea or coffee, avoiding added sugar or milk during the fasting hours will keep you on track.

When It’s Best to Avoid Intermittent Fasting

While many healthy adults can safely try intermittent fasting, it’s not suitable for everyone. Those with diabetes or blood sugar issues should speak with their GP before trying it, as fasting can impact glucose levels. It’s also not advised for people recovering from eating disorders, as it can reinforce restrictive behaviours or obsessive thoughts around food.

Teenagers, older adults with specific nutritional needs, and those taking certain medications may also need to steer clear. If there’s any doubt, it’s always best to consult with a medical professional before making a change to your eating habits.

Finding a Weight Loss Strategy That Suits You

Ultimately, intermittent fasting is just one of many methods people use to manage their weight and feel more in control of their health. For some, it offers freedom and simplicity. For others, it feels too rigid or leads to negative outcomes. The key is to listen to your body and find an approach that not only helps you reach your goals but also fits your lifestyle long term.

You don’t need to follow the exact same schedule every day. Some people fast during the working week and revert to regular meals at weekends. Others mix and match depending on work shifts or energy levels. The flexibility of intermittent fasting is one of its biggest strengths, provided you approach it with awareness and a commitment to fuelling your body properly when it counts.

If you do decide to give it a try, patience is important. It may take time for your body to adapt to the new rhythm. But if done thoughtfully, intermittent fasting could become a manageable and effective part of your weight management routine.