Evelyn Parr, Australian Catholic University

Intermittent fasting has become a buzzword in nutrition circles, with many people looking to it as a way to lose weight or improve their health.

But new research from the Cochrane Collaboration shows intermittent fasting is no more effective for weight loss than receiving traditional dietary advice or even doing nothing at all.

In this international review, researchers assessed 22 studies involving 1,995 adults who were classified as overweight (with a body mass index of 25–29.9 kg/m²) or obese (with a BMI of 30 kg/m² or above) to assess the effectiveness of intermittent fasting for up to 12 months.

The authors found, when compared to energy restricted dieting, intermittent fasting doesn’t seem to work for people who are overweight or obese and are trying to lose weight. However they note intermittent fasting may still be a reasonable option for some people.

Remind me, what’s intermittent fasting?

Intermittent fasting is a tool for weight management, which includes three main strategies:

alternate day fasting, where every second day is reduced to low or no energy intake
periodic fasting or the 5:2 diet, where one or two days of the week are spent with low or no energy intake
time-restricted eating or the 16:8 diet, where daily energy intake is reduced to a shorter window, usually between eight and ten waking hours.

What did previous research show?

Previous reviews have found differences between types of intermittent fasting.

Alternate day fasting, for example, resulted in more weight loss when compared to time-restricted eating.

This is because participants who fasted every second day consumed about 20% less energy than those following time-restricted eating.

What did the Cochrane review find?

Cochrane review use gold-standard techniques to give an objective overview of the evidence. This review looked at 22 individual randomised controlled trials published between 2016 and 2024 from North America, Europe, China, Australia and South America.

The trials compared the outcomes of almost 2,000 adults who were classified as being overweight or obese. These participants either:

received standard dietary advice, such as restricting calories or eating different types of foods
practised intermittent fasting
received either regular dietary advice, no intervention or were on a wait list.

The authors found:

1. Intermittent fasting was no better than getting dietary advice

The researchers found intermittent fasting and receiving dietary advice to restrict energy intake led to similar levels of weight loss.

This finding was based on 21 studies involving 1,713 people, with the researchers measuring the change from the participants’ starting weight.

Dietary advice (from registered dietitians or trained researchers) could include an eating plan focused on fruit, vegetables, whole grains and seafood, restricting calories, or any specific dietary advice for weight loss.

The amount of weight the participants lost ranged from a 10% loss to a 1% gain, with either intermittent fasting or dietary advice.

These findings are similar to several recent meta-analyses which found intermittent fasting is no better than dieting.

Previous research has found most of the alternate day fasting and periodic diet studies leads to about 6% to 7% weight loss. This is compared to very low energy “shake” diets (about 10%), GLP-1 medications (15% to 20%) and surgery (above 20%).

The review also found intermittent fasting likely makes little difference to a person’s quality of life, based on only three studies.

2. Intermittent fasting was no better than doing nothing

The researchers found intermittent fasting and no intervention led to similar levels of weight loss. This finding was based on six studies involving 448 people.

In the intermittent fasting studies, participants experienced about 5% weight loss. The “no intervention” or control group lost about 2% of their original weight.

In research, a 3% difference in weight loss is not considered clinically meaningful. That’s why the authors of this review concluded intermittent fasting is no more effective for weight loss than doing nothing at all.

However, the result for the “no intervention” condition could be due to the Hawthorne effect: the tendency for people to behave differently because they know they are being watched, such as in a clinical trial.

What are the review’s limitations?

There were few large, high-quality randomised controlled trials to draw on.

Only six studies were included in the part of the review which compared intermittent fasting and doing nothing. Two of these focused on time-restricted eating, which is arguably the least effective weight-loss strategy. One looked at the effects of fasting for one day per week. The other three were intermittent fasting studies, each with varying control groups, where some received guidance and others did not.

Also, the review only looked at studies where the interventions lasted between six and 12 months. It’s possible intermittent fasting strategies could be a long-term tool for weight maintenance. So we need to do more research, and ideally studies of longer duration.

What about the other health benefits of fasting?

Studies have found intermittent fasting can lower blood pressure, improve fertility, and reduce the incidence of metabolic syndrome which refers to a group of conditions that increase the risk of cardiovascular disease.

In one 2024 study, researchers found intermittent fasting may lead to changes in metabolism and the gut that restrict how cancer develops. Another study from 2025 found intermittent fasting could improve the metabolic health of shift workers.

So if you’re practising or considering intermittent fasting, the current evidence suggests it can be a safe and effective way to manage your weight.

But for any weight loss strategy to work, it needs to align with your personal preferences. And it’s best to consult a health-care professional before starting any new diet, especially if you have any underlying health conditions.

Evelyn Parr, Research Fellow in Exercise Metabolism and Nutrition, Mary MacKillop Institute for Health Research, Australian Catholic University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Read More........→February 18, 2026 Categories: Australia,Health,Research

Hunter Bennett, Adelaide University

If you go to the gym often, you might have been told you shouldn’t lift weights in runners.

The common belief is it is bad for your performance and can lead to injuries.

But is this really the case? Let’s unpack the science.

What your feet are doing when you lift

Your feet are key to exercising safely and effectively.

When you walk and run, they act like a springs and help propel you forward with each step. Your feet also help you maintain balance by supporting your weight.

When you lift any amount of weight (for example, doing compound exercises such as squats) your feet are working hard to keep you stable – even if you’re not thinking much about them.

Researchers have also suggested having a stable foot helps you push more efficiently into the ground. This may increase the amount of weight you can safely lift.

But what you wear on your feet may also contribute to this.

Can’t I just wear runners?

Unsurprisingly, given their name, running shoes are designed specifically to improve your performance and protect your feet while running.

They generally have a raised heel, a thick, cushioned sole to absorb shock, and a “rocker” shape that helps you roll from your heel to your toe. These features help reduce the impact of running on your body.

But in the gym, this cushioned sole may absorb the force you create when lifting weights, making you feel less stable, strong, and powerful. This is likely why some people may say you shouldn’t lift weights in running shoes.

Some people may be concerned this can lead to weightlifting injuries.

One 2016 study found wearing running shoes for exercises like squats can change how your ankle and knee joints move. But there is no peer-reviewed evidence linking these changes to injury.

What are my other options?

Aside from running shoes, there are three other shoe types people generally wear while lifting weights: minimalist (sometimes called “barefoot”), flat or weightlifting shoes.

Minimalist shoes are designed to simulate being barefoot. They have thin soles with almost no cushioning, and aim to let the foot interact with the ground as if you were not wearing shoes at all. Flat sneakers designed for casual wear, such as Vans or Converse, also have thin soles without cushioning.

As a result, these types of shoes may be a good choice for lifting weights because they will be more stable than runners.

In contrast, weightlifting shoes are designed to improve how you perform in the gym.

They typically have a raised heel and a solid, stiff sole without any give, often made of wood or hard plastic. This helps you stay stable at the bottom of a deep squat, which is particuarly useful for movements such as squats, cleans and snatches.

But how do these different shoes stack up?

Studies looking at the impact of footwear on gym performance is largely limited to the squat and deadlift, probably because these are focused on leg strength.

One study from 2020 comparing running and weightlifting shoes found the latter helped people squat with a more upright torso and more flexibility in their knees.

This can take stress off the lower back and make your leg muscles work harder, which is the main purpose of the exercise.

Similarly, research from 2016 showed people wearing weightlifting shoes felt more stable when squatting. This suggests they may be a better option for that specific exercise.

A 2018 study focused on people performing deadlifts. It found running shoes reduced how quickly people could push force into the ground compared to when they wore only socks. This may suggest that they were more stable without running shoes.

However, this difference was small and has not been consistently replicated in other studies.

So what shoes should I wear?

That ultimately depends on your personal goals and situation.

Weightlifting shoes might be your best bet when doing squats. But if you mainly stick to deadlifts, flat shoes may slightly boost your performance. That is if your goal is to lift as much weight as possible.

However, if you are an Olympic weightlifter who needs to get into a deep squat position for competition, weightlifting shoes are the ideal option.

For everyone else, what shoes you wear may not matter as much. So wear whatever is most comfortable and keep lifting those weights.

Hunter Bennett, Lecturer in Exercise Science, Adelaide University