One of the pitfalls of intermittent fasting can be the tendency to binge on unhealthy foods during the eating window, and care must be taken to consume quality, nutrient-dense meals and snacks. 

“All types of intermittent fasting regimes have been shown to help people consume less energy, which in turn creates an energy deficit. However, if the weight loss you experience comes from a reduction in muscle mass, this may lead to a slower metabolism which can cause a weight plateau and make further weight loss harder,” said registered dietitian Carmen Basso.

“The lower muscle mass may also interfere with strength and stamina, resulting in unsatisfying gym, exercise or sports sessions. We ideally want to lose weight from our fat stores instead. What tends to be important here is pairing intermittent fasting with adequate exercise training programmes to ensure muscle mass is maintained.”

Basso’s tips:

Be careful about jumping from one weight loss trend to the next, as this can trigger or exacerbate a poor relationship with food and with your body. In the longer term, severe diet restriction regimes, such as intermittent fasting, may lead to disordered eating for some. This is why consulting a medical professional or registered dietitian before committing to such diets is the safest approach. The focus should be on your health and your weight loss goals will follow.