What Is Intermittent Fasting (IF)?

Intermittent fasting is a time-based eating approach that alternates between periods of eating and fasting. There are several IF methods, but in this case, participants fasted for 24 hours on three non-consecutive days each week, consuming only water or very low-calorie beverages during fasting periods.

On non-fasting days, they ate normally—without counting calories or limiting portion sizes.

What Did the Study Find?

Researchers compared people following intermittent fasting three days per week to those practicing daily calorie restriction. The results showed that:

• The intermittent fasting group lost more weight over the same period.

• They experienced greater fat loss, particularly in the abdominal area.

• Fasting participants saw better insulin sensitivity and lower blood sugar levels.

• There were fewer reported feelings of hunger and greater satisfaction with the eating plan.

The takeaway? Giving your body a break from food a few days a week may be more manageable and effective than cutting calories every single day.

Why Does IF Work?

Intermittent fasting may:

• Trigger fat burning by reducing insulin levels

• Promote autophagy, the body’s natural cell-cleaning process

• Improve hormonal balance related to appetite and metabolism

• Allow for mental clarity and fewer food-related decisions during fasting days

Unlike calorie restriction, which can slow metabolism over time, intermittent fasting allows the body to rest and reset without constant energy deprivation.

Is It Safe for Everyone?

Intermittent fasting can be a powerful tool, but it’s not suitable for everyone. People who should avoid or modify fasting include:

• Those with diabetes or blood sugar disorders

• Pregnant or breastfeeding women

• Individuals with a history of eating disorders

• People on certain medications

As always, consult a healthcare provider before starting any new diet regimen.

Tips for Getting Started

If you’re curious about trying 3-day intermittent fasting, here are a few tips:

• Start gradually: Begin with 12–16 hour fasts and work up to full 24-hour fasts.

• Stay hydrated: Drink water, herbal tea, or black coffee during fasting periods.

• Plan your meals: On eating days, focus on whole foods and balanced nutrition.

• Listen to your body: Stop fasting if you feel weak, dizzy, or overly fatigued.