Well, the idea of intermittent fasting is certainly NOT a new one. The 5:2 diet has been around since 2012 when UK television viewers were first introduced to the fast diet phenomenon.
If you have been hiding under a rock (paleo style) the 5:2 diet basically involves eating normally for 5 days of the week.
However, for any 2 days of your choice you can only consume around 500 to 600 calories per day. Hence, the 5:2 name tag.
The 16 8 diet works on similar principles, and boasts similar health benefits to the 5:2 diet.
Strictly speaking though, the 5:2 diet is a modified fasting diet whereas the 16 8 fasting plan is more a ‘time-restricted feeding’ diet.
I’m not liking the ‘F’ word here.
What are you talking about Moose?
‘Fasting’ that does not sound good.
What Exactly is the 16 8 Fasting diet?
Fasting diets have been around a while but all the recent twittering comes from a 2018pilot study1 by Gabel, Hoddy and Haggerty (et al).
Basically, a group of obese adult participants ate as much as they like of whatever food they fancy between the hours of 10:00 and 18:00.
Furthermore, there were no calorie restrictions or calorie monitoring during the eating window.
So, what’s the bad news ? Well, the eating window is followed by a 16 hour fasting period between the hours of 18:00 to 10:00. During the fasting period water, black tea, coffee and diet soda drinks are permitted.
The trial lasted for 12 weeks and the results were compared to a matched history control group.
So, what exactly can you eat during the 16 hour fasting period?
You’re too funny Moose! Don’t forget that you’ll be sleeping for 8 – 10 hours of that so the fast really isn’t that long.
What is the aim of the 16 8 fasting diet?
The aim of this recent research study was to examine the effects of 8 hour time restricted feeding on both body weight and metabolic disease risk factors.
What are Metabolic Disease Risk Factors?
Metabolic disease (or metabolic syndrome) is more a combination of symptoms that increases your risk for heart disease, diabetes and stroke.
Metabolic syndrome closely correlates to being overweight, obese and/or inactive. Furthermore, it can be prevented or reversed by some healthy lifestyle changes.
Indeed the main risk factors for metabolic syndrome are:-
High blood sugar
Hypertension or High Blood Pressure. (Check out the medically approved DASH diet if you suffer with high blood pressure)
Fat around the waist, upper body or central part of the body. (Find out how to lose belly fat FAST)
Abnormal cholesterol or triglyceride levels
So, the more of the above risk factors that you have the more at risk you are of diabetes, heart disease and stroke.
So, come on Doc. Do you actually lose weight on this restricted eating plan?
Well, let’s have a look, shall we?
Weight Loss on the 16 8 Fasting Study
Interestingly, the time restricted feeding group did lose weight in comparison to the control group.
Participants were asked to consume their usual diets and physical activity routines.
The study subjects who stuck to eating only between the hours of 10:00 and 18:00 lost around 3% of body weight relative to the control group.
Furthermore, the time restricted participants consumed around 300 calories less per day without any conscious effort or dietary restrictions.
Wow! 3% of body weight lost – that’s not bad for 12 weeks and NO real calorie restriction
So, say you weigh 200 pounds, just by changing WHEN you eat, you could lose 6 pounds in 12 weeks.
Other Health Benefits of the 16 8 fasting diet
Interestingly, there were few improvements in the metabolic markers that were tested. Reductions in insulin, insulin resistance, triglycerides, and homocysteine were also observed over time, but these change were no different to the control group.
However, the study concludes that the systolic blood pressure also improved in the 16 hour fasting group compared to the control group.
Advantages of the 16 8 fasting Diet
Scientific study shows the 16 8 diet does lead to weight loss WITHOUT calorie counting or food restrictions
The weight loss over a 12-week period in obese participants was around 3% of their total body mass
Participants sticking to the 16 8 fasting diet naturally consumed around 300 calories less per day
The systolic blood pressure of the 16 8 fasting group was reduced by around 7 mls of mercury after the 12 weeks compared to the control group
This could be a weight loss program that does not require calorie counting or cutting out whole food groups
The 16 8 diet may be easier to stick to than some of the other fasting diets such as the alternate day fast or the 5:2 diet
You can be flexible with the hours that you choose to fast. So, for example, you could fast from 12 noon to 8 pm if it suits you better
The health benefits2 of intermittent fasting diets may well apply to the 16 8 diet too.
I think I’m going to start this 16 8 fast thing next week.
Okay! Let the hunger games begin.
Disadvantages of the 16 8 Diet
Well, early signs are looking hopeful for this type of fasting plan. However, we do need to look at some of the disadvantages.
So, here goes:-
Sometimes it is not made clear that it is important to eat a healthy, balanced diet during the feeding hours of this plan. Just because there is a long fast does NOTmean that a sugar and fat feast is going to lead to weight loss
It can be difficult to maintain a social life. For example, going out to dinner may be difficult due to the relatively early hour of the evening when the fasting begins.
This particular research study is small in both quantity of participants and duration. More robust research is required to verify the findings.
Again, the subjects in this study were obese, it is not known if this plan would be as successful for those wanting to lose just a few pounds
Some people report hunger pains and headaches at the start of this eating plan
I ask myself Why? Why can’t I be comforted by broccoli and kale. Why does it have to be chocolate and wine?
Gabel K, Hoddy K, Haggerty N, Song J, Kroeger CM. (et al). (2018) Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. (Retreived 10 Sept 2018) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004924/
