Fasting: What It Is, How It Works, and When It Makes Sense

Sam Barfield
4 days ago
2 min read

Fasting has exploded in popularity — and for good reason. Done properly, it can be a powerful tool for fat loss, metabolic health, and long-term consistency. Done poorly, it becomes another reason people feel tired, under-fuelled, and frustrated.

Let’s cut through the noise.

This is what fasting actually is, how it works, and who it’s for.

What Is Fasting?

Fasting simply means going for a planned period of time without eating.

The most common form is intermittent fasting, where you cycle between eating and fasting windows rather than removing food altogether.

Popular examples include:

16:8 – 16 hours fasting, 8 hours eating
14:10 – a gentler version, ideal for beginners
12:12 – essentially structured eating, still beneficial

It’s not a diet. It’s a structure.

And structure is often the missing piece.

Why Fasting Can Help With Fat Loss

Fat loss comes down to energy balance — consistently burning more than you consume. Fasting helps by making that easier to achieve without constant tracking or restriction.

Here’s how it works:

1. Fewer Eating Opportunities

Less time eating usually means fewer calories — without feeling like you’re “dieting.”

2. Improved Insulin Sensitivity

Fasting periods allow insulin levels to drop, making it easier for the body to access stored fat.

3. Better Appetite Control

Many people experience fewer cravings once their body adapts, especially mid-morning snacking.

4. Simplicity

No breakfast stress. Fewer decisions. Less mental fatigue.

Consistency beats perfection every time.

The Biggest Myth About Fasting

Fasting does not automatically burn fat.

If you fast all day then overeat low-quality food at night, nothing magical happens.

Fasting works when total intake, food quality, and training are aligned.

Think of fasting as a lever — not a shortcut.

Fasting and Training: What You Need to Know

You can train while fasting — but context matters.

Fasted training works best for:

Low-intensity cardio
Walking
Light strength sessions
Busy professionals training early mornings

Fed training is better for:

Heavy strength work
High-intensity sessions
Performance-focused goals

There’s no ego here. Results come from matching the tool to the goal.

Who Fasting Is Ideal For

Fasting tends to work best for:

Busy professionals with limited time
People who prefer larger meals
Those who struggle with constant snacking
Clients who want structure without tracking everything

It’s especially powerful when paired with:

Strength training
Protein-focused meals
Consistent sleep and movement

When Fasting Is Not a Good Idea

Fasting isn’t universal.

It may not be suitable if you:

Train intensely multiple times per day
Have a history of disordered eating
Feel chronically low energy or stressed
Use fasting to “earn” food

Fasting should make life simpler, not harder.

How to Start Fasting Properly

If you’re new, start conservatively:

Begin with 12–14 hours
Focus on protein and whole foods
Stay hydrated (water, black coffee, electrolytes)
Train smart, not aggressive
Give it 2–3 weeks before judging results

Adaptation beats enthusiasm.

The Bottom Line

Fasting isn’t magic. It isn’t mandatory. But when used correctly, it’s a highly effective tool.

Fat loss comes from:

Consistency
Training that challenges you
Food that fuels you
A system you can actually stick to

Fasting is just one way to create that system.

And the best plan? Is the one you can run effortlessly, week after week.