Study Overview
A study involving the University of Granada (UGR) suggests that a 12-week intermittent fasting program may help people maintain weight loss for at least a year after the structured intervention ends. Published in Clinical Nutrition, the study followed 99 adults who were overweight or obese, half of whom were women.
Lasting Benefits of Intermittent Fasting
Researchers examined the popular 16:8 approach (fasting for 16 hours and eating during an 8-hour window). Regardless of whether participants chose an early eating window (9 a.m. to 5 p.m.) or a late window (1 p.m. to 9 p.m.), both fasting groups maintained significantly more weight loss one year after the intervention compared to the control group, which ate across 12 hours or more daily. The early schedule group also preserved a larger reduction in fat mass.
Tracking Weight and Body Composition
During the first 12 weeks, all 99 participants received education on a Mediterranean diet and were divided into four groups: control (usual 12+ hour eating window), early fasting (8-hour window starting before 10 a.m.), late fasting (8-hour window starting after 1 p.m.), and self-selected (chose their own 8-hour schedule). Body weight, fat mass, and fat-free mass were measured before and after the intervention, and again one year later.
Implications and Flexibility
Lead author Dr. Alba Camacho Cardeñosa explained: 'To date, although we knew that intermittent fasting promotes modest weight loss in the short term, it was unclear whether its effects were sustained over time. By evaluating participants 12 months after the intervention ended, we demonstrated that the changes in body weight persist.' The study also noted that one in three participants continued intermittent fasting on their own during the follow-up year, suggesting it is a relatively easy habit to integrate into daily life.
Because both early and late eating windows produced lasting benefits, patients can choose a schedule that fits their routines most comfortably. This flexibility may improve adherence and enhance the approach's usefulness in obesity treatment.
Xiao Shu Health App can sync with Apple Health to track relevant metrics such as weight and body fat percentage, helping you manage your health scientifically.