Fasting

8-Hour Time Restricted Feeding Window deemed effective for Weight Loss

Posted on 27 October 2019

Over the course of 12 weeks, 23 obese subjects participated in an 8-hr time restricted feeding intervention, this means 8 hours of eating whatever they wanted (ad libitum), and the remaining 16 hours of that day consuming zero calories.

The study found that body weight and energy intake decreased in the time restricted group (–2.6% ± 0.5; –341 ± 53 kcal/d) relative to controls over 12 weeks (P < 0.05). Systolic blood pressure decreased in the time restricted feeding group (–7 ± 2 mm Hg) versus controls (P < 0.05).

Weight loss by the time restricted feeding group versus controls

However, many biomarkers such as: fat mass, LDL cholesterol and triglyceride levels, to name a few, showed no significant difference.

These findings suggest that 8-hr time restricted feeding produces mild caloric restriction and weight loss, without calorie counting. This could be a useful initial stepping stone on a weight loss journey.

To yield a greater understanding of the effects having a daily 16 hour fast, a study with a larger sample size would be beneficial.


References

  1. Gabel, Kelsey et al. Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and healthy aging vol. 4,4 345-353. 15 Jun. 2018, doi:10.3233/NHA-170036
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