Intermittent fasting, especially the popular 16:8 method, can help people maintain weight loss for at least one year, according to a new study.
The findings suggest that limiting meals to an eight-hour eating window each day is a simple and flexible way for adults who are overweight or living with obesity to manage their weight over the long term, according to the study published in Clinical Nutrition.
Intermittent fasting is an eating pattern that focuses on when you eat rather than what you eat. It involves alternating between periods of eating and periods of fasting, during which you do not consume calorie-containing foods or drinks.
The most common method is the 16:8 approach, where a person fasts for 16 hours and eats all their meals within an eight-hour window each day. For example, someone might eat between 9:00 am and 5:00 pm or 1:00 pm and 9:00 pm, then avoid food until the next eating window begins. During the fasting period, people can usually drink water, black coffee, or unsweetened tea, according to experts.
Intermittent fasting is often used to help with weight loss, improve blood sugar control, and support heart and metabolic health, though experts recommend combining it with a healthy diet and regular exercise for the best results.
In the study, researchers sought to find out whether the weight people lost during intermittent fasting could be maintained after the program ended. Previous studies showed that intermittent fasting could help people lose weight over a few weeks or months, but there was little evidence on whether those benefits lasted over time.
The study involved 99 adults who were either overweight or living with obesity. About half of the participants were women. During the first 12 weeks, they were divided into four groups.
One group continued with their normal eating pattern, which usually involved eating over a period of 12 hours or more each day. The other three groups followed the 16:8 intermittent fasting plan.
One fasting group ate all their meals between 9:00 am and 5:00 pm, known as early time-restricted eating. Another group ate between 1:00 pm and 9:00 pm, known as late time-restricted eating.
The third fasting group chose an eight-hour eating window that best suited their daily routine. All participants also received advice on following a healthy Mediterranean diet, which encourages eating fruits, vegetables, whole grains, legumes, fish, nuts, olive oil, and other healthy foods.
Researchers measured each participant’s body weight, body fat, and lean muscle before the study began, at the end of the 12-week program, and again one year later.
The results showed that participants who practised intermittent fasting maintained significantly more weight loss after one year than those who continued with their usual eating pattern. This was true whether they chose to eat earlier or later in the day.
“Participants who followed the earlier eating schedule also maintained a greater reduction in body fat than the other groups, suggesting that eating earlier in the day may offer additional benefits for body composition,” the researchers said.
The findings are encouraging because maintaining weight loss is often much more difficult than losing weight in the first place. Many people regain the weight they lost within months after completing a diet or weight-loss program. The study suggests that intermittent fasting may help people avoid this common problem.
The researchers also found that about one in three participants continued practising intermittent fasting on their own during the year after the study ended. This suggests that many people found the eating pattern practical, flexible, and easy to include in their everyday lives without ongoing supervision.
The study builds on earlier findings published in Nature Medicine, where the same research project showed that people practising time-restricted eating lost an average of 3 to 4 kilograms more than participants who only received healthy eating advice.
“One of the strengths of the study is that it compared different fasting schedules instead of focusing on only one. Since both the early and late eating windows produced similar results, people may be able to choose the schedule that best fits their work, family, and social commitments while still enjoying the benefits of intermittent fasting,” the researchers shared.
The researchers believe this flexibility could make it easier for people to stick with the eating pattern over the long term. Many weight-loss programs fail because they are difficult to follow, but allowing people to choose an eating schedule that suits their lifestyle may improve long-term success.
Although the findings are promising, the researchers noted that intermittent fasting is not a magic solution. Healthy food choices, regular physical activity, adequate sleep, and other healthy habits remain important for achieving and maintaining a healthy weight.
They also advise people with diabetes, pregnant women, or anyone with an underlying medical condition to speak with a healthcare professional before starting intermittent fasting.
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