Long-Term Effects of 16-Hour Fasting Demonstrated in Recent Study

A recent study presented at the European Congress on Obesity (ECO) in Malaga, Spain, has highlighted the potential benefits of 16-hour fasting for individuals with overweight or obesity. The research indicates that adhering to a time-restricted eating (TRE) schedule can lead to sustained weight loss for at least one year, independent of when the eating window occurs during the day.

The study, conducted by researchers at the Instituto de Investigación Biosanitaria de Granada, involved 99 adults with a mean age of 49 years and an average BMI of 32 kg/m². Participants were divided into four groups for a three-month period: a habitual eating group with a 12-hour eating window, and three TRE groups with eight-hour eating windows starting either early in the day, later in the day, or at a self-selected time.

Results from the intervention showed that participants in the TRE groups experienced significant weight loss compared to those in the habitual eating group. Specifically, the early TRE group lost an average of 4.2 kg (4.5%), the late TRE group lost 3.1 kg (3.5%), and the self-selected TRE group lost 3.8 kg (3.9%). In contrast, the habitual eating group lost only 1.4 kg (1.5%) over the same period.

Measurements were taken at the start of the trial, after the intervention, and again 12 months later to evaluate the sustainability of weight loss. Twelve months post-intervention, the habitual eating group had seen an increase in body weight, while both TRE groups maintained their weight loss, with the early TRE group averaging a 2.1% reduction and the late TRE group a 2.0% reduction from their baseline weights.

Additionally, changes in waist and hip circumferences were recorded, revealing that while the habitual eating group experienced increases in these measurements, both TRE groups maintained reductions compared to the habitual group. This suggests that the 16-hour fasting approach may offer a viable long-term strategy for weight management.

No serious adverse events were reported during the study; however, five participants experienced mild adverse events and opted out of the intervention. Notably, adherence rates among participants were high, ranging from 85% to 88%, indicating that the TRE method is well-received and easy to follow.

This research adds to a growing body of evidence supporting time-restricted eating as an effective method for weight loss and maintenance, offering a less tedious alternative to traditional calorie-counting diets. Future studies are encouraged to further explore the long-term implications and benefits of this fasting approach.