A research team from the University of Granada ran a 12‑week program that used intermittent fasting. The goal was to see if people could keep the weight they lost after the program ended.
They studied 99 adults who were overweight or obese. Half of them were women. The participants followed a diet that limited eating to an eight‑hour window each day.
Weight Loss Stuck Around for One Year
The study used the popular 16:8 method – 16 hours of fasting and 8 hours of eating. Some people ate early (9 a.m. – 5 p.m.) and others ate later (1 p.m. – 9 p.m.).
One year after the program finished, both groups still weighed less than the group that ate over 12 hours or more each day. The early‑eating group also kept more of their fat loss.
These results show that a short‑term fasting plan can have long‑lasting effects.
How the Study Was Done
All participants first learned about the Mediterranean diet. Then they were split into four groups:
- Control – kept their normal eating window of 12 hours or more.
- Early fasting – ate within an eight‑hour window that started before 10 a.m.
- Late fasting – ate within an eight‑hour window that started after 1 p.m.
- Self‑selected – chose any eight‑hour window they liked.
Researchers measured body weight, fat mass, and lean mass before the program, after 12 weeks, and again one year later.
Earlier work published in *Nature Medicine* showed that people who used time‑restricted eating lost about 3–4 kg more than those who only followed nutrition advice.
Benefits Stayed After the Program
When the scientists looked a year later, they saw that the weight loss remained. One in three participants even kept fasting on their own during the follow‑up year, suggesting the habit is easy to keep.
Flexible Choices for Better Health
The research team, led by Professor Jonatan Ruiz Ruiz, said a 12‑week fasting plan could be a useful middle‑term tool for adults who need to lose weight.
Because both early and late eating windows worked, people can pick the schedule that fits their daily life best. This flexibility may help more people stick with the plan.
Looking at Metabolism and Heart Health
The study also ties into a larger project that explores how fasting affects metabolism, bone health, and heart risk. Scientists combine computer analysis with clinical work to find new ways to diagnose and treat these conditions.