- Intermittent fasting (IF) helps many people eat less by shrinking the eating window.
- With calories matched, results are similar to regular calorie reduction.
- 16:8 is the easiest place to start.
- People on diabetes medications should talk to their doctor before fasting.
Intermittent fasting has become one of the most popular approaches to weight loss in Canada. Its appeal is simplicity: instead of tracking every bite, you focus on when you eat. This guide explains what research shows and how to start safely.
Why it appeals
- Fewer decisions about food each day
- Skipping late-night snacking, a common source of extra calories
- Fits busy schedules, including shift work for some people
- No foods are off-limits
What research shows
Trials comparing IF with standard calorie reduction generally find similar weight loss over months, as long as calories are similar. IF isn’t magic, but for people who find it easier to stick with, it can work well.
How to start with 16:8
- Pick an 8-hour window that fits your life, for example 11 AM to 7 PM
- Start with 12 hours overnight, then shorten the window over a week or two
- Drink water, black coffee or tea during the fast
- Make meals count: protein, vegetables, fibre and healthy fats
- Don’t overcompensate in the window
If you lift weights, include 30 to 40 g of protein in your first and last meals. See our fasting for lifters guide.
Who should be careful
- People with diabetes, especially on insulin or sulfonylureas, because of low blood sugar risk; Diabetes Canada recommends talking to your healthcare team first
- Anyone with a history of eating disorders
- Pregnant or breastfeeding people
- People who feel dizzy, irritable or binge when fasting
Making it sustainable
Flexibility helps: shift the window for social events and holidays, and don’t treat a missed day as failure. Combine IF with strength training and daily walking for best results. See also keeping muscle while losing weight.
Frequently asked questions
Does intermittent fasting work for weight loss?
Yes, mainly by helping people eat less. Results are similar to standard calorie reduction.
What’s the best intermittent fasting schedule?
16:8 is the easiest for most people; the best schedule is the one you can maintain.
Can I drink coffee while fasting?
Black coffee and plain tea are generally fine.
Is intermittent fasting safe with diabetes?
Talk to your doctor first, especially if you take insulin or medications that can cause low blood sugar.
This article is general information for adults in Canada, not medical advice. Talk to a doctor or pharmacist before using any prescription drug, anabolic steroid or research compound, and get bloodwork done. If you’re in crisis, call or text 9-8-8 (Suicide Crisis Helpline) any time.
