What Is 16:8 Intermittent Fasting?
In recent years, intermittent fasting has become a hot topic in weight management. Among various approaches, the 16:8 method requires confining all daily food intake to an 8-hour window, with a 16-hour fasting period. This approach has gained widespread attention for its simplicity and because it doesn't require strict calorie counting.
New Study: An 8-Hour Eating Window Supports Long-Term Weight Loss
At the European Congress on Obesity in Malaga, Spain, preliminary findings from a new study were presented. The research indicates that overweight and obese individuals who adopt an 8-hour time-restricted eating pattern can successfully lose weight and maintain their reduced weight over time.
The study has not yet undergone peer review, but its preliminary findings offer a promising avenue for those struggling with weight management.
Study Design and Key Findings
The research team from the University of Granada in Spain enrolled 99 participants, divided into four groups for 12 weeks:
- Eating window of 12 hours or more (control group)
- 8-hour eating window starting before 10am
- 8-hour eating window starting after 1pm
- Self-selected 8-hour eating window
All participants received Mediterranean diet tips to help them eat healthier. Researchers measured body weight, waist and hip circumferences at the start, after the 12-week plan, and 12 months later.
Key Data
- The 12-hour+ eating group lost an average of 1.4kg
- Time-restricted groups lost an average of 3 to 4kg
- Time-restricted groups had greater reductions in waist and hip circumferences (several centimeters)
- At 12 months, the 12-hour+ group had regained an average of 0.4kg, while the early and late time-restricted groups maintained about 2kg of weight loss
- About 85% to 88% of time-restricted eaters stuck to the plan
Expert View: The 16-Hour Fast Is Key
Lead author Dr Alba Camacho-Cardenosa from the University of Granada said: "Our study found that restricting the eating window to eight hours at any time of the day for three months can result in significant weight loss for at least a year. These benefits can be attributed to the 16-hour fasting window rather than the time of eating."
Study co-ordinator Dr Jonatan Ruiz added: "This kind of intermittent fasting appears feasible for adults with overweight or obesity who wish to have a relatively simple way of losing and maintaining weight loss that is less tedious and more time efficient compared with daily calorie counting, but it warrants further investigations in larger and longer-term studies."
Cambridge Expert: Further Research Needed
Dr Maria Chondronikola, principal investigator and lead for human nutrition at University of Cambridge Metabolic Research Laboratories, noted that further studies are needed to understand how well participants adhered to meal timing, their caloric intake levels, and whether time-restricted eating changed any obesity-related metabolic outcomes to truly assess its effectiveness.
How to Try 16:8 Intermittent Fasting Scientifically
- Choose a window that suits you: Early window (e.g., 8:00-16:00) or late window (e.g., 12:00-20:00) both work β the key is long-term adherence
- Focus on diet quality: Choose healthy patterns like the Mediterranean diet during your eating window, rather than overeating
- Progress gradually: Start with a 10- or 12-hour window and gradually shorten to 8 hours
- Listen to your body: If you experience dizziness, fatigue, or discomfort, adjust or consult a doctor
- Combine with exercise: Pair with moderate physical activity for better results
A Tip from Xiaoshu Health
Whichever weight-loss approach you choose, consistently tracking metrics like body weight and waist circumference is key to success. Xiaoshu Health App can sync with Apple Health to track relevant metrics, helping you record weight changes, eating windows, and exercise data for more scientific and intuitive health management.