Intermittent Fasting Pros and Cons

Your intermittent fasting guide – information to decide if it’s right for you.

If you’re reading this, then you’re probably on the fence about whether to try intermittent fasting. And you want to know what to expect.

More importantly, you want to know if intermittent fasting works. Or is it just another fad diet?

Well, you’ve come to the right place. I’m going to give you a balanced assessment of intermittent fasting pros and cons. Then you can decide if it’s right for you.

intermittent fasting pros and cons

Intermittent Fasting 101

First, let me start with intermittent fasting 101. For those just starting out, I’ll answer some of the most common questions. Even if you’re more advanced, this will be a good refresher.

What is Intermittent Fasting?

Intermittent fasting is the practice of alternating between periods of feast and famine. It can take many forms including alternate-day fasting and fasting-mimicking. But when used with an exercise program, fasting and feeding is usually a daily cycle.

How Long is Intermittent Fasting?

The most common regimen is 16 hours of fasting and 8 hours of eating. But there’s no right or wrong duration, it all depends on your goals and your schedule.

What Does Intermittent Fasting Do?

Intermittent fasting is a significant factor in increasing insulin sensitivity1. In other words, your body releases very little insulin when you fast. Then, when you eat, your body is more sensitive to insulin.

Increased insulin sensitivity is the main benefit of intermittent fasting.

What to Eat During Intermittent Fasting?

Some people choose to eat nothing during the fasting period. Since all foods result in a small release of insulin.

However, you can manage your insulin levels by eating small, low carb meals. Such as vegetables, oils, nuts, and seeds.

During the eating window, it’s important to eat healthy whole foods to get the most from intermittent fasting.

What Can You Drink During Intermittent Fasting?

As with eating, you can drink low carb beverages during fasting. You shouldn’t drink milk, juices, or soda.

Of course, the best thing you can drink is water. Since drinking a lot of water prevents hunger while keeping you hydrated.

In addition, you can drink other low-calorie beverages like tea and coffee.

Can You Drink Coffee While Intermittent Fasting?

Yes. You can drink black coffee while intermittent fasting since it has no sugar and almost no calories. You could even add MCT oil for a keto kick. But it should go without saying that you can’t drink that Double Chocolaty Chip Frappuccino from Starbucks!

Now that we’ve covered the basic concepts and common questions, let’s get into the intermittent fasting pros and cons.

Intermittent Fasting Pros and Cons


  • Easy to understand concept

  • Burn more fat

  • Less meal prep

  • Feel full more often

  • Adjustable to schedule & goals


  • Difficult first week

  • Awkward social situations

  • Requires a lot of discipline

  • Encourages undereating

  • Not a cure all

Pros of Intermittent Fasting

Easy to Understand Concept

The idea of intermittent fasting is easy to grasp. Simply don’t eat, or eat very little for part of the day. Then eat the bulk of your calories in a set timeframe.

Of course, it can get more complicated than that in terms of calories and macros. But the general concept is easy for people to wrap their head around and take action on.

Burn More Fat

Clinical studies show that intermittent fasting increases insulin sensitivity. And that results in more fat loss compared to standard calorie restiction2.

Less Meal Prep

Fewer meals during the day mean less time spent prepping meals. Even if you choose to eat low-calorie snacks during the day, they’re usually raw foods you can carry with you. As a result, you’re liberated from cooking 3 times a day and carrying around meal prep containers.

Feel Full More Often

While you will feel hungry at times during the fasting window, you will also get to feel full during the feeding window. In contrast to feeling hungry all the time on typical calorie restriction diets.

Adjustable to Your Schedule

You can change the time and duration of your fasting window. For example, most days I fast from bedtime until the following afternoon.

However, when I travel later in the day, I fast in the evening. That way I can work out and eat while I’m home. And fast while I’m bustling around the airport and flying cross country.

Adjustable to Your Goals

You can also change your intermittent fasting windows based on your goals. Making the fasting period longer when you want to burn more fat. And gradually increasing the eating period when you want to gain more muscle.

Cons of Intermittent Fasting

Difficult First Week

The first time I tried intermittent fasting I was two weeks out from a bodybuilding contest. So I was already tired and hungry.

As a result, the first couple of days were very hard. I felt weak in the legs and a little foggy in the brain. But, by day 3, I was feeling better than ever and seeing results.

Fatigue and foggy-headedness aren’t uncommon if you’ve never fasted before. Although it’s not as bad if you’re eating enough calories during your feeding window.

Awkward Social Situations

Intermittent fasting can be difficult at work, school, or other social functions. When everyone else is eating as a group, you’re seen as antisocial when you don’t participate.

Even if you clearly explain the purpose of intermittent fasting, some people think it’s weird. And peer pressure can tempt you to give in.

Requires a lot of Discipline

Even when you’re not in social situations, intermittent fasting requires discipline.

For example, you face tempting smells, enticing ads, and easy access to food. Some days you’ll feel strong urges to break the fast.

While it’s not the end of the world, the more times you give in to your desires, the less likely you are to see the results you want.

Encourages Undereating

Undereating is the biggest problem with intermittent fasting and any diet for that matter. With intermittent fasting, it’s easy to eat fewer calories than you burn in a day.

While a calorie deficit is necessary for weight loss, eating too little for too long causes metabolic disorders. That’s another reason I recommend eating a few small low carb meals during the fasting window. It ensures your overall calorie deficit isn’t too large and keeps your metabolism in check.

Related Article: Why Calorie Deficit Diets Don’t Work

Not a Cure-All

Finally, intermittent fasting is not a one and done solution. You can’t expect to fast for 16 hours, then eat junk food for 8 hours and get good results. That’s just not how it works.

Instead, you must be willing to pay attention to calories and macros. As well as make healthy food choices in order to get the full benefits of intermittent fasting.

Intermittent Fasting Results

I lost 4 inches off my waistline using intermittent fasting.

intermittent fasting pros and cons - results

My results with intermittent fasting. Your results may vary.

I must admit that I’m somewhat biased towards intermittent fasting because I’ve seen good results using it for myself and my clients. Although keep in mind your results may vary. I used intermittent fasting for about 12 weeks, but I started out relatively lean.

Intermittent Fasting Meal Plan

If you’re interested in trying intermittent fasting you can get a personalized plan from Nutritioneering. Your custom weight loss meal plan lays out what you should eat for each meal of the day to optimize fat burning.

You can get your macros, calories, and meal schedule for just $7.99 per month. Or get custom recipes designed to fit your macros and schedule for just $13.99 per month.

Click the button below to learn more and start customizing your plan.

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