Intermittent Fasting vs. a Balanced Diet: Which One is Better for Your Health?

Mason M. New III - 16 April 2025

Intermittent Fasting vs. a Balanced Diet: Which Is Right for You?

In the world of wellness and weight loss, two powerful approaches dominate the conversation: Intermittent Fasting (IF) and a Balanced Diet. You’ve probably seen success stories with both. Maybe you’ve even tried one—or both—and are wondering which one actually works best for your lifestyle, your body, and your long-term goals.

As a certified nutrition coach, I believe that education is power. This blog breaks down both approaches, highlights the science behind them, and gives you the real talk on what’s sustainable—not just trendy.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern that cycles between periods of eating and fasting. It doesn’t necessarily tell you what to eat, but when to eat. The most popular versions include:

• 16:8 – fast for 16 hours, eat during an 8-hour window

  • Benefits:

    • Enhanced weight loss - Limiting your eating period to just a few hours daily can reduce your calorie consumption throughout the day, potentially aiding in weight loss.

    • Control blood sugar: Studies indicate that intermittent fasting can lower fasting insulin and blood sugar levels, which may reduce your risk of diabetes (Albosta, M., & Bakke, J. 2021).

  • Risks:

    • Weight gain and overeating: Limiting your eating to an 8-hour window each day might lead some individuals to consume more than usual during that time to compensate for the fasting hours.

    • Short term physical limitations: When you begin practicing 16/8 intermittent fasting, you might experience short-term negative side effects like hunger, weakness, and fatigue. However, these symptoms typically diminish as you establish a consistent routine.

• 5:2 – eat normally 5 days/week, restrict calories to 500–600 on 2 days

  • According to Jessica Cording, R.D., weight loss is achievable on a 5:2 fasting diet, but it largely depends on your food intake during non-fasting days. If you consume fewer calories than you burn overall, you'll lose weight. However, if you overeat on non-fasting days, you won't see weight loss (Prevention, 2022).

• Eat-Stop-Eat – 24-hour fast once or twice a week

  • Benefits:

    • A review published in 2021 in the journal Nutrients discovered that alternate-day fasting and 24-hour fasting can result in notable decreases in body fat and weight. Nutrients, 2021

    • A study published in Cell Metabolism in 2018 indicated that time-restricted feeding enhanced glucose tolerance and insulin levels.. Cell Metab., 2018

  • Risks:

    • Fasting for 24 hours can initially cause fatigue, irritability, and reduced productivity. Harvard Health

    • Not recommended for individuals with diabetes, eating disorders, those who are underweight, pregnant women, or anyone with medical conditions that necessitate regular meals.. Academy of Nutrition and Dietetics

What the science says:

• Intermittent fasting may improve insulin sensitivity, support weight loss, and even stimulate cellular repair processes like autophagy.

• In a study published in Nature Reviews Neuroscience, researchers noted potential brain health benefits as well.

  
  

  Mattson et al., 2017

What Is a Balanced Diet?

A balanced diet focuses on consistent, nutritious meals throughout the day—usually 3 meals with 1–2 healthy snacks. It includes:

• Complex carbs (fruits, veggies, whole grains)

• Lean proteins (fish, poultry, legumes)

• Healthy fats (avocados, nuts, olive oil)

• Adequate fiber, vitamins, and hydration

What the science says:

Balanced eating is backed by decades of research as a sustainable method for long-term health and chronic disease prevention.

• The Dietary Guidelines for Americans promote this pattern for weight maintenance, energy, and nutrient adequacy.

  
  

  2020–2025 Guidelines

Pros and Cons: Let’s Break It Down

Approach	Pros	Cons
Intermittent Fasting	Can support fat loss- May reduce inflammation- No calorie tracking needed.	Can trigger overeating - May disrupt social meals - Risky for diabetics or those with eating disorders
Balanced Diet	Flexible and inclusive - Meets nutrition needs- Sustainable long-term	Requires portion control - Weight loss may be slower - Needs consistent meal planning

What the Research Really Shows

• A study from JAMA Internal Medicine (2020) showed that intermittent fasting and calorie-controlled diets produce similar weight loss results when calories are matched.

  
  

  Lowe et al., 2020

• Long-term health studies support balanced diets as more effective for heart health, diabetes prevention, and energy balance.

  
  

  Mozaffarian et al., 2018 – BMJ

Coach Mason’s Advice: What’s Right for YOU?

Here’s the truth: There’s no “one-size-fits-all” approach.

Some of my clients thrive on time-restricted eating. Others do better with a balanced diet they can share with family or stick to on a 9-to-5 schedule.

You may want to consider:

• Your schedule – Can you fast comfortably, or do you need energy throughout the day?

• Your health – Do you have blood sugar concerns or digestive issues?

• Your goals – Is your focus weight loss, mental clarity, or lifestyle change?

Final Thoughts

Intermittent fasting isn’t a magic bullet. A balanced diet isn’t outdated. Both can work—but they work best when tailored to your life, your goals, and your health. That’s where coaching comes in.