How intermittent fasting helps you burn fat

Intermittent fasting (IF) is not about what you eat, but when you eat. It’s an eating pattern that alternates between periods of fasting and eating, and it’s gaining popularity for its potential health and weight loss benefits.

By giving your body longer breaks between meals, IF helps lower insulin levels and encourages fat burning. Common methods include

16/8 method

Fast for 16 hours, eat within an 8-hour window.

5:2 method

Eat normally 5 days a week, reduce calories on 2 days.

Intermittent fasting offers several key benefits. It supports fat loss by helping the body burn fat while preserving muscle mass. It can also improve insulin sensitivity, potentially reducing the risk of type 2 diabetes. Many people report better focus and more stable energy throughout the day. Additionally, fasting may promote cellular repair processes that support healthy aging and longevity.

For most healthy adults, yes. But IF isn’t for everyone—especially pregnant women, people with certain health conditions, or those with a history of eating disorders.