Does 16:8 time restricted eating really work?
There have been recent news headlines suggesting that intermittent fasting, in particular 16:8 time restricted eating, doesn’t work. But – after looking into this science – it’s important to note that the reality is rather more complex.
This latest news is referencing a study out of California, where they looked at a 16:8 time restricted eating plan. Two groups of overweight and obese individuals were randomly allocated to a control group and an experiment group whose remit was to consume all calories within an 8 hour window of time. The results – analysed across the 12-week period of the trial – suggested that there was very little difference between the two groups and in fact the experiment group seemed to have lost some muscle.
Science is evolving all the time, and it’s important to be aware of all the latest findings. It is also important to be discerning of these findings. Tune in to the video to hear what Michael has recently said about the results of this particular trial.
Intermittent fasting has health benefits
Dr Michael Mosley and the team at The Fast 800 recommend intermittent fasting, as does Professor Mark Mattson who shared his research earlier this year on the latest findings indicating the benefits of intermittent fasting. We also advocate time restricted eating, acknowledging that longer periods of fasting are not necessarily more beneficial and, for most people, trying to stick to 16:8 long term will be challenging.
16:8 time restricted eating is not for everyone
Instead, we encourage people to begin by eating within a 12-hour period (12:12). Then once you are comfortable with that, move to 14:10. The advice from the experts is, once you have reached the weight you want to be, move back to 12:12. Like the Mediterranean Style Diet, eating to a 12:12 pattern can form a permanent part of a healthy lifestyle.
Protein and exercise will maintain your healthy muscle mass
Maintaining your protein and preserving your muscle mass are important philosophies of The Fast 800; we advocate that the type of calories you consume throughout your eating window are just as important as maintaining a fasting period.
Creating calorie-controlled meal plans to help you thrive through your journey on The Fast 800 – and to enable your fasting – takes a lot of planning and experience to create weekly meals that are balanced for variety, nutrition, calories, protein and deliciousness! Our meal plans are created by a nutritionist and carefully planned based on the latest science to support long-term health – the whole thing is designed for you to ebb and flow with different approaches based on your changing health and life circumstances.
Intermittent Fasting is not suitable for everyone, particularly those who are under 18, pregnant or breastfeeding or are on medication. We recommend seeking advice from your GP before beginning any diet or fitness regime.