When it comes to staying fit and healthy, the modern man is bombarded with advice from every angle. Keto one minute, carnivore the next. Superfood smoothies, HIIT workouts, cold plunges—you name it. But one trend that’s managed to cut through the noise and actually stick around is intermittent fasting. It’s not a flashy new diet, but it’s got enough science and success stories behind it to make even the most skeptical among us curious. So, is intermittent fasting just another wellness buzzword, or does it offer some real, tangible benefits? We asked the experts

What Is Intermittent Fasting?

Intermittent fasting (IF) isn’t about cutting out carbs or eating only kale. It’s about when you eat. Think of it as giving your body scheduled breaks from food—like switching your engine to energy-saving mode. "Intermittent fasting simply means you eat within a prescribed time frame of the day. When you are on IF you give your body a pretty good rest and when it is resting the blood flow increases towards your digestive organs and through the body," says Karishmma Chawla, Functional Medicine Nutritionist & Lifestyle Educator. There are different variations which include the 16:8, 12:12, 14:10 and 5:2 approaches. "It helps by lowering insulin levels, improving fat burning, and triggering cellular repair processes like autophagy. Intermittent fasting may help in weight loss, and boost metabolism," says Nicole Linhares Kedia, Sports Nutritionist & Integrated Health Coach. 

However, fasting doesn't work in isolation; what you eat in that window is equally important. "You can’t fuel your body with junk and call it intermittent fasting because that’s not healing, that’s just delaying," says Chawla. Therefore, clean, nourishing food is important as much as eating in the prescribed window. 

The Real Benefits And the Possible Downsides

Intermittent fasting isn’t just internet hype. There’s growing science backing its benefits. Most people who start IF end up eating fewer calories without even realising it. Fewer meals, fewer snacks, fewer odd hour munchies. Also, fasting boosts fat-burning hormones, especially helpful for targeting stubborn belly fat. It improves insulin sensitivity, which means your body handles carbs better and stores less fat.

For men at risk of prediabetes or metabolic issues, that’s a game-changer. Some studies show that IF can reduce inflammation, improve cholesterol levels, and may even enhance brain function. "Intermittent fasting is a powerful strategy to build resilience and give the body much-needed rest. Fasting allows your system to pause, repair, and regain strength. But if you're dealing with hidden gut imbalances or infection loads, IF might not be your first step. Instead of feeling better, you could experience acid reflux, migraines, bloating, or gas," says Chawla. With that, Nicole explains that this fating routine can result in low energy, irritability, mood swings and fatigue in some people. "It’s not suitable for all, especially those with medical conditions, high energy needs, or hormonal disorders. It is essential to plan a proper balanced meal," she adds.

Who Actually Benefits Most from IF?

It’s not a one-size-fits-all deal; those planning to introduce IF in their routine need to listen to their body and act accordingly. But, it's beneficial for those who are starting with their weight loss journey, people with type-2 diabetes, fatty liver and heart disease. There has been improvement in their metabolism, insulin sensitivity, as well as a decrease in inflammation in the body," says Nicole. Even those looking to lose fat without losing muscles can benefit from IF. "For those aiming to lose weight, lower inflammation, or bring down elevated sugar and insulin levels, IF can be a powerful tool. But here’s the key: fasting without eating the right foods during your eating window can backfire," says Chawla. She further explains that IF shouldn't be used as a quick fix but approached caution. "Use it as a planned, purposeful part of your nutritional healing aligned with your body’s needs, your current state of health, and the kind of foods that truly serve you," she adds.

The Right of Doing It

If your main goal is to drop a few kilos (or more) without feeling miserable, here’s how to get the most out of intermittent fasting:

Don’t Go All In Right Away

Start with a 12-hour fast (say, 8 p.m. to 8 a.m.), and ease into 16/8 as your body adapts. No need to be a hero on day one. "The body’s metabolism is naturally at its peak in the morning, ready to fuel, digest, and support energy for the day ahead. After sunset, the body’s focus shifts. We’re biologically designed to rest, repair, and rejuvenate during the evening and night," says Chawla. She also suggests listening to your body and noticing red flags. No hunger during the morning may indicate sluggish liver function or slow digestion. Also, she further adds that if IF feels good for just 3–5 days a week rather than all 7, that’s absolutely okay.

Eat Like a Grown Man

Just because you’re fasting doesn’t mean your eating window is a cheat fest. Go for high-protein meals, good fats (like olive oil, nuts), and slow-burning carbs. You want food that fuels you—not stuff that crashes you. "The key to sustainable fasting is to eat balanced, proteins and whole foods during your eating window, and avoid eating processed foods," says Nicole. 

Hydration Is Key

Black coffee, tea, water—these are your best friends during a fast. Dehydration often feels like hunger, so keep sipping.

Keep Moving

You can work out while fasting—just be smart. Fasted strength training or light cardio can supercharge fat loss, but don’t push past your limits, especially early on.

Be Consistent, Not Perfect

Skipping one fast won’t ruin your progress. Life happens. Focus on consistency over the long haul, and you’ll see results. "Remember consistency will offer tremendous results paired with regular physical activity," says Nicole.