Intermittent fasting has become one of the most talked-about nutrition strategies in recent years. For busy executives looking for sustainable ways to manage weight, improve energy and reduce health risks, the approach can sound appealing. But is it right for everyone?
What is intermittent fasting?
Intermittent fasting describes several eating patterns that increase time spent in a fasting state compared to usual dietary habits. Common approaches include:
Time-restricted eating: eating within a specific daily window, such as 16 hours fasting and 8 hours eating (16:8).
Alternate-day fasting: eating normally one day and significantly reducing calories the next.
5:2 diet: eating normally on five days each week and restricting calories on two non-consecutive days.
The principle behind intermittent fasting is that it creates a calorie deficit, which may be easier to maintain than traditional dieting. Time-restricted eating, such as the 16:8 pattern, is the most common approach. For example, someone might eat from 11am to 7pm, then fast until the next morning.
Potential benefits
Research suggests that intermittent fasting can be effective for some individuals. Benefits may include:
Easier adherence than strict calorie-counting diets
Improvements in blood glucose regulation and insulin sensitivity
Lower cholesterol and blood pressure in some people
Greater preservation of lean body mass compared to standard calorie restriction
Potential drawbacks
Intermittent fasting is not suitable for everyone and may carry risks if not approached carefully. Challenges include:
Hunger and irritability leading to overeating during eating windows
Reduced concentration or mood changes in some individuals
Alternate-day fasting can be harder to maintain long term
Not recommended for people who are pregnant, breastfeeding, living with diabetes, taking certain medications, or with a history of disordered eating, unless guided by a healthcare professional
How to know if it is right for you
Success with intermittent fasting depends on your lifestyle and how well you tolerate longer fasting periods. If you typically eat two to three meals a day, time-restricted eating may feel natural. If you rely on regular snacks or late-night meals, it may be more difficult to follow.
It is also important to recognise that intermittent fasting does not work for everyone. Research shows that an individual’s ability to burn fat efficiently influences weight loss outcomes. In some cases, indirect calorimetry can be used to measure metabolic efficiency, which is essentially how well your body burns fat when fasted. These results provide personalised insights that can help determine whether intermittent fasting is likely to be effective for you.
At Executive Health Solutions, indirect calorimetry and body composition analysis are available through selected programs. Where appropriate, these tools allow our clinical team to design nutrition strategies that are tailored to your metabolism and long-term health goals.
The bottom line
Intermittent fasting can be a useful tool, but it is not a one-size-fits-all solution. For executives managing demanding careers, the best approach is one that supports both performance and long-term health. An EHS assessment can help you better understand your health profile and whether intermittent fasting fits your lifestyle and goals.
