A doctor has revealed a ‘swift and effective’ weight loss method that involves restricting eating to an eight-hour window each day. This diet, known as the 16:8 method, is a type of intermittent fasting that reportedly leads to rapid weight loss, according to the Liverpool Echo.

Participants are required to eat within an eight-hour window each day, and fast for the remaining 16 hours, eliminating late-night snacking. Dr James O’Donovan advocates this diet, but emphasises that intermittent fasting isn’t about starving oneself.

He clarified: “It’s about cutting way back on calories for short time periods.”

“The idea is that your body becomes content with smaller portions while also reducing cravings for unhealthy snack foods. That is, provided you maintain a healthy diet while giving it a go.”

During the eight-hour window, you can consume your regular meals and snacks, but only unsweetened beverages like water, tea, and coffee are permitted during the other 16 hours. Most people who follow this diet start their fast in the evening, skip breakfast, and have their first meal around midday, reports the Daily Record.

There are no restrictions on what foods can be eaten during the eight-hour window, but many people combine this with the keto diet to boost their weight loss results.

Intermittent fasting involves alternating between eating and not eating, often referred to as “patterns” or “cycles” of fasting. Those looking to slim down can explore titles like Michael Mosley’s Fast 800 or a guide on intermittent fasting for women over 50.

Dr O’Donovan remarked: “Many diets focus on what to eat, but intermittent fasting is all about when you eat. With intermittent fasting, you only eat during a specific time.”

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He added that studies indicate fasting for certain hours daily or having just one meal a few times a week could be beneficial—for instance, in weight loss and better diabetes management. Dr O’Donovan emphasised the importance of choosing nutritious foods and drinks within the eight-hour eating window, including: As for beverages, he advised sticking to water and “avoid any calorie beverages”.

Additionally, Dr O’Donovan warned against processed foods such as packaged snacks, deep-fried items, frozen meals, and sugary drinks. He explained that these foods tend to contain unhealthy sugars and preservatives, which can rapidly increase blood sugar levels and lead to increased hunger.

Discussing the 16:8 diet’s potential advantages, he mentioned: “Restricting your eating window to a few hours a day means you can cut your calorie intake over the course of a day, which may in turn contribute to weight loss.”

A recent scientific review has highlighted the effectiveness of intermittent fasting, it said: “One review of a scientific literature on intermittent fasting found that in 11 of the 13 studies on intermittent fasting, it was reported that there were statistically significant weight loss in participants. One other potential benefit of a 16:8 diet is improving blood sugar control.”

The expert added: “Intermittent fasting has been shown to reduce fasting insulin and blood sugar levels, potentially decreasing your risk of diabetes.

“Now if you have type 2 diabetes, intermittent fasting might be an effective intervention but you should speak to your own doctor before embarking on this diet to see if it’ll work for you.”

While many claim intermittent fasting can lead to considerable weight loss, it’s acknowledged as a rigorous approach that may not suit everyone. Health professionals caution certain individuals against such extreme changes and suggest consulting with a physician about any medical concerns prior to starting a new diet.