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The 16:8 diet really delivers, says study

Photo credit: a_namenko - Getty Images
Photo credit: a_namenko - Getty Images

From Prima

Forget the 5:2, a new style of intermittent fasting called 'the 16:8 Diet' could be the solution to fuss-free weight loss in just 12 weeks, according to new research.

The best bit about it? Unlike the 5:2, there's no need to obsessively count calories. In fact, you can pretty much eat what you like – as long as you do so within a certain timeframe...

Instead following the 16:8 Diet is just a question of watching the clock: for eight hours of the day you can eat as much as you like, as long as you then fast for the remaining 16.

And, the results of a new study on effectiveness of time-restricted eating by the University of Illinois, suggest it really does work.

Photo credit: Westend61 - Getty Images
Photo credit: Westend61 - Getty Images

In the small study of 23 obese people, volunteers could eat what they wanted between the hours of 10am and 6pm, but could only drink water or zero calorie drinks for the remaining 16 hours of the day.

After 12 weeks, the team compared their results with those of a previous weight loss trial on a different form of intermittent fasting and found that followers of the time-restricted plan ate 350 fewer calories per day, on average.

The fasters also shed excess pounds (roughly three per cent of their body weight) and showed marked improvements in blood pressure.

Discussing the findings in a release, study author Dr Krista Varady said: 'The take-home message from this study is that there are options for weight loss that do not include calorie counting or eliminating certain foods.'

Dr Varady, whose work is published in the Nutrition and Healthy Aging journal, continued: 'The results we saw in this study are similar to the results we've seen in other studies on alternate day fasting, another type of diet.

'But one of the benefits of the 16:8 diet may be that it is easier for people to maintain. We observed that fewer participants dropped out of this study when compared to studies on other fasting diets.'

Photo credit: AJ_Watt - Getty Images
Photo credit: AJ_Watt - Getty Images

While the team acknowledged that a larger, long-term study is now needed, they believe that the 16:8 diet could prove to be an effective weight loss solution.

'The 16:8 diet is another tool for weight loss that we now have preliminary scientific evidence to support,' Dr Varady continued.

'When it comes to weight loss, people need to find what works for them because even small amounts of success can lead to improvements in metabolic health.'

Speaking to Prima.co.uk about the findings, Registered Dietitian and British Dietetic Association spokesperson Linia Patel said: 'Although this study is on a small sample size, it does add to the evidence that intermittent fasting ( when done correctly) has a positive effect on weight management and metabolic indicators, such as insulin sensitivity, lipid levels and blood pressure and which in turn benefits cardio-metabolic health.

'A lot of the studies done on intermittent fasting have been in mice and animals, so there is great need to have some well-designed, long term studies in humans done on enough participants to really know the effects of intermittent fasting (IF) on different populations groups and how it is best done.'

Stressing that all forms of intermittent fasting can prove effective for weight loss, Patel continued: 'At the moment, from the evidence we know, there are many different ways of fasting, including the 5:2, or the 16:8. There is no one single best way to do it. It's best to find an eating style that suits you.

'The good thing about IF is that it doesn’t cut out food groups and it can help with appetite regulation.'

If you are interested in trying intermittent fasting, Patel offers the following advice: 'When you do fast, ensure that you feeding days are not feasts but you maintain a healthy and balanced diet on these days, too.'

Meanwhile, the NHS website advises that intermittent fasting can have side effects, including difficulties sleeping, anxiety and dehydration. It also recommends speaking to your GP before beginning an IF diet.

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