A New Study Finds An 8-Hour Eating Window May Help Burn Fat—But Is It Safe?

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/new-study-finds-an-8-hour-eating-window-may-help-burn-fat-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="A New Study Finds An 8-Hour Eating Window May Help Burn Fat—But Is It Safe? | MyFitnessPal" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/new-study-finds-an-8-hour-eating-window-may-help-burn-fat-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/new-study-finds-an-8-hour-eating-window-may-help-burn-fat-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/new-study-finds-an-8-hour-eating-window-may-help-burn-fat-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/new-study-finds-an-8-hour-eating-window-may-help-burn-fat.jpg 1349w" /> Latest analysis from the College of Mississippi means that an 8-hour consuming window mixed with train helps wholesome adults lose extra fats (whereas maintaining lean muscle) in comparison with train alone (1).

This research, together with others, has fueled the rise of intermittent fasting. In response to the 2024 IFIC Meals & Well being Survey, intermittent fasting was one of many prime decisions amongst these following a particular weight loss plan–13% of them reported utilizing this methodology. (2).

One of the vital frequent strategies is consuming all of your energy for the day inside an 8-hour window (3).

As extra proof involves gentle, many individuals are curious if this method might match their life-style and well being targets.

So, is an 8-hour consuming window best for you? This information will allow you to weigh the professionals and cons to resolve if it’s price a strive.

What's an 8-Hour Consuming Window?

Time-restricted consuming is a sort of intermittent fasting. Principally, you devour all of your every day energy in a set “consuming window” that usually lasts wherever from 4 to 12 hours. After that, you quick for the remainder of the day (1).

The distinction between time-restricted consuming and intermittent fasting is fairly easy:

Intermittent fasting is a broader idea that may embrace fasting for a full day or extra (1). However with time-restricted consuming, you've a every day consuming schedule, so that you gained’t ever go a complete day with out meals.

How Does the 16:8 Technique Work?

The 8-hour consuming window, often known as the 16:8 methodology, is the preferred kind of time-restricted consuming. You get pleasure from all of your every day energy inside 8 hours and quick for the remaining 16 hours (3).

Right here’s the way it normally works:

Consuming window (8 Hours): You may slot in your ordinary meals throughout this 8-hour timeframe. This might embrace breakfast, lunch, and dinner, or simply two bigger meals.

Fasting window (16 Hours): You don’t eat energy throughout this timeframe. However hydration continues to be important throughout this era.

For instance, you would possibly eat between 7am and 3pm or 9am and 5pm. Exterior that window, keep on with plain water, tea, espresso, or different calorie-free drinks.

Many individuals discover a 16:8 schedule straightforward to observe, particularly with consuming through the day (3). You sleep by way of half of the fasting interval!

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The Science Behind Intermittent Fasting: Advantages and Dangers Defined

What the Newest Research Discovered

The newest 2025 research from the College of Mississippi regarded into the science behind an 8-hour consuming window paired with train (1):

Kind of research: It was a scientific evaluate and meta-analysis of 15 research from the previous decade. It targeted on how time-restricted consuming impacts the physique alongside train.

Consuming and train timing: Most individuals ate throughout daylight and exercised inside that consuming window.

Outcomes: Those that mixed an 8-hour consuming window with train for at the least 4 weeks misplaced a bit extra physique fats than those that simply exercised. Each teams maintained their lean muscle mass.

Limitations: Most individuals have been already wholesome, energetic adults with established train habits. We'd like extra analysis on different populations.

In brief, the research hints that time-restricted consuming with train would possibly enhance physique composition, particularly for many who are already wholesome and energetic.

Potential Advantages of Time-Restricted Consuming

There’s been a number of buzz round the advantages of intermittent fasting and time-restricted consuming. It’s a sizzling subject in analysis proper now.

Primarily based on present research, listed below are some potential perks of adopting a time-restricted consuming routine:

Cuts calorie consumption: Time-restricted consuming limits once you eat, which can naturally scale back calorie consumption for some folks with out requiring intentional restriction (1).

May assist weight reduction: Time-restricted consuming could help weight reduction and trimming waist measurement (4).

Might increase metabolic well being: Fasting has been related to improved insulin sensitivity, blood sugar management, and decrease irritation (1). It additionally could help modifications in how the physique breaks down fats (1). For folks in danger, these results might assist enhance markers associated to kind 2 diabetes or metabolic syndrome (5, 6, 7).

Lowers coronary heart illness threat : Time-restricted consuming could help coronary heart well being by serving to enhance elements like physique weight, blood sugar, blood stress, and levels of cholesterol. (3, 5).

Enhances intestine well being: Fasting could help intestine microbiome well being, strengthen the intestine barrier, and assist create useful compounds (8).

Will increase vitality ranges: Some folks say they really feel extra energetic whereas training intermittent fasting (3). This can be attributable to higher insulin sensitivity, which can assist promote steadier vitality and fewer crashes (4).

Simplifies weight-reduction plan: For some, consuming inside sure hours is less complicated than counting energy or following strict diets (3).

Well being Dangers and Issues

Time-restricted consuming may be useful on your well being, however there are downsides to think about:

Complications: Beginning a brand new fasting routine could offer you some complications as your physique adjusts (10). Elements like low blood sugar and caffeine withdrawal would possibly contribute to this (11).

Fatigue and irritability: At first, delaying or slicing again on every day meals would possibly make you are feeling drained or irritable, probably attributable to low blood sugar. However analysis suggests these results are sometimes non permanent (12, 13, 14).

Dehydration: Should you’re intermittent fasting, you would possibly neglect to drink sufficient water, because you usually drink throughout meals. Keep conscious about your fluid consumption to assist keep away from dehydration (15).

Results on continual situations: Fasting will be dangerous for folks with sure well being situations. That is very true for these on drugs for diabetes, coronary heart illness, or blood stress (16).

Digestive upset: Breaking your quick would possibly result in some abdomen discomfort, like bloating or diarrhea, relying on what and the way a lot you eat. That is extra frequent after longer fasts or for these with inflammatory bowel situations (17, 18).

It’s greatest to examine in along with your physician or dietitian earlier than beginning intermittent fasting or time-restricted consuming. They’ll assist provide you with a protected plan for you.

Should you start intermittent fasting and end up with delicate digestive discomfort after breaking a quick, begin with small, easy-to-digest meals (19, 20, 21). Then, step by step enhance your parts. Including fermented meals or probiotics could assist (22, 23).

However for those who expertise any critical or ongoing uncomfortable side effects, cease intermittent fasting and examine in once more with a healthcare skilled.

Who May Profit—And Who May Not

Time-restricted consuming could assist some folks to handle their weight and physique composition (3).

When paired with train, it could be useful for:

Wholesome, energetic adults who wish to shed slightly physique fats (1).

Chubby and overweight adults wanting to lose some physique fats and weight (24, 25).

With steerage from a health care provider or dietitian, it could additionally assist help administration of continual situations like kind 2 diabetes, most cancers, and excessive ldl cholesterol (5, 24, 26).

But it surely’s not protected for sure folks. Undoubtedly chat along with your physician or dietitian earlier than beginning, particularly if in case you have any medical situations.

Some teams ought to keep away from intermittent fasting altogether (5):

Youngsters underneath 18 years outdated

Pregnant or breastfeeding girls

Individuals with kind 1 diabetes on insulin (since fasting could trigger low blood sugar)

Anybody with a historical past of consuming issues

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What to Know Earlier than Beginning Intermittent Fasting: 5 Scientific Issues

Suggestions for Making an attempt It Safely (and Successfully)

Should you’re serious about attempting an 8-hour consuming window, listed below are some dietitian-approved ideas that will help you succeed:

Begin simpler: Kick issues off with a 14- or 12-hour consuming window. Progressively shifting to eight hours may help your physique get used to it and keep away from some potential uncomfortable side effects (3).

Eat mindfully: Make considerate meals decisions when intermittent fasting (suppose balanced, nutrient-dense meals). Select lean proteins, minimally refined grains, wholesome fat, fruits, and veggies throughout your consuming window.

Hydrate: Be sure that to drink loads of fluids, each whereas fasting and through non-fasting hours to stop dehydration.

Pair with train: Mix time-restricted consuming with train to assist lose fats whereas preserving your muscle (1). Attempt to schedule your exercises inside your consuming window to maintain your vitality up and assist with muscle restoration (27).

Eat earlier for those who can: Consuming breakfast and avoiding late-night consuming retains you extra in sync along with your physique’s pure circadian rhythms. This may occasionally increase your metabolic well being and minimize weight problems and insulin resistance dangers (28).

Persist with your meal instances: Setting an everyday consuming schedule can additional help wholesome circadian rhythms and assist scale back the dangers of weight problems, kind 2 diabetes, and coronary heart illness (29).

Monitor your progress: Think about using apps like MyFitnessPal to maintain tabs in your diet, consuming and fasting home windows, meal instances, and train. Monitoring helps you keep constant and see the place you would possibly be capable to enhance.

Working towards intermittent fasting long-term could assist help attaining outcomes (3). So it’s necessary to remain versatile and adapt to your life-style.

You would possibly keep on with time-restricted consuming through the week, then ease up a bit on the weekends, and revel in a break on holidays or particular events.

The purpose is to maintain it lifelike. Balancing fasting along with your social and household life will make it a sustainable a part of your routine!

The Backside Line

Time-restricted consuming, like having your meals inside an 8-hour window, could help weight administration and metabolic well being (4).

This method tends to work greatest for many who pair it with a balanced weight loss plan and energetic life-style (3). But it surely is probably not the best match for everybody.

Earlier than diving into this consuming type, chat with a health care provider or dietitian, particularly if in case you have any well being considerations. They will information you to a plan that’s best for you!