Intermittent fasting diets seem to be similarly effective as daily calorie-restricted diets for fat loss when caloric intake is matched . Multiple research reviews have come out the past several years supporting this [2, 3].
But although intermittent fasting may not be superior to other forms of dieting, it still is a good alternative. Especially if we consider that those who fast for the bigger part of the day tend to achieve a spontaneous decrease in their daily caloric intake , which can put you in a caloric deficit without much “dietary planning.”
So, if intermittent fasting helps you moderate your food intake and you enjoy a lower meal frequency, it is a great tool for fat loss. But if you are someone who enjoys having small and more frequent feedings, fasting for 12+ hours in a day may not be sustainable for you.
References: https://www.ncbi.nlm.nih.gov/pubmed/214108652 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y3 https://www.ncbi.nlm.nih.gov/pubmed/263846574 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5042570