Intermittent fasting 16:8 helps maintain weight loss a year after diet

A randomized trial involving 99 overweight or obese adults aged 30‑60, published in the journal Clinical Nutrition, examined the effects of a 12‑week 16:8 time‑restricted eating regimen. Participants followed an eight‑hour eating window (either 9 a.m.–5 p.m. or 1 p.m.–9 p.m.) while receiving guidance on a Mediterranean diet. A control group kept a typical eating window of at least 12 hours.

One year after the intervention ended, participants who practiced the 16:8 schedule retained significantly more weight loss than the control group, losing on average 3–4 kg more. The early‑window group maintained a larger reduction in body‑fat mass, whereas the late‑window group showed a greater decrease in waist circumference. The benefits were observed regardless of whether the eating window was scheduled in the morning or later in the day.

The study indicates that short‑term intermittent fasting can produce lasting improvements in body weight and composition beyond the active dieting period.