Fasting Diet 16:8 Linked to Weight Loss

Fasting diets have gained popularity over the past few years but little research has proven how healthy they really are while helping us lose weight. A new study has focused on how time-restricted diets actually benefit your health.

Fasting Diet 16 8

Lose weight with time-restricted diets, better known as fasting, study. Photo by Motley Health

During the study, researchers put 23 obese participants on the 16:8 diet, a type of intermittent fasting. This form of diet involves eating in an 8-hour window. For this study, the eating times were between 10 a.m. and 6 p.m. For the 16 hours in between, they only consumed calorie-free drinks like water.

The scientist analyzed factors such as high blood pressure, cholesterol and glucose levels, and fat mass for 12 weeks. Results were compared to separate weight loss trials between 2011 and 2015.

Participants who ate between 10 a.m. and 6 p.m. consumed 350 less calories, ending in a three percent body weight loss. Their blood pressure dropped as well but insulin resistance, cholesterol levels and fat mass were about the same compared to the control group.

Krista Varady, one of the study’s authors and associate professor of kinesiology and nutrition at the University of Illinois at Chicago’s School of Applied Health Sciences, mentioned in a statement that the real message from the study is that eliminating certain foods or counting calories are not the only effective methods for losing weight.

The authors noted that the results reflect those from previous studies of other forms of intermittent fasting, including alternate day fasting, where an individual eats normally every other day.

I normally have an eight-hour window myself when it comes to my diet. I usually eat between 12 p.m. and 8 p.m. If I do become very hungry at night, I will eat some fruit before I go to bed. When I work out a few times a week combined with my fasting, I have been able to lose belly fat much faster than any other diet I have tried.

Varady mentioned that the 16:8 is much easier for individuals maintain compared to other fasting diets.

Still, more research is needed to see how this diet compares to other fasting diets in terms of health benefits and weight loss. This is only a small study but it does show some promising effects of how fasting can help you lose weight. In my opinion, the best thing you can do is find a diet and exercise plan that works for you. Weight loss is different for everyone, so finding a program that you can maintain is important if you want to lose weight.

Source: G. Kashmira; “16:8 Fasting diet linked to weight loss and health benefits in study” www.newsweek.com June 19, 2018

Leeman Taylor
B.S. Criminal Justice