A doctor has unveiled a ‘quick and effective’ method for shedding pounds, advocating the 16:8 diet, a type of intermittent fasting that promises swift weight loss.

Under this regimen, individuals eat within an eight-hour window each day and fast for the remaining 16 hours, thus eliminating late-night kitchen visits due to the time constraints.

Dr James O’Donovan endorses this dietary approach but emphasizes that it’s not about deprivation. He clarified: “It’s about cutting way back on calories for short time periods.

“The belief is that your body becomes satisfied with smaller portions while also reducing cravings for unhealthy snack foods. That is, as long as you maintain a healthy diet while trying it all out.”

During the eating window, normal meals and snacks are allowed, but only unsweetened drinks like water, tea, and coffee can be consumed during the fasting period.

Most adherents start their fast in the evening, skip breakfast, and break their fast around midday. There are no specific food restrictions during the eight-hour phase, though many combine it with the keto diet to boost weight loss results, reports the Daily Record.

Intermittent fasting, the practice of alternating between periods of eating and not eating, is gaining traction as a lifestyle choice rather than just a diet. It’s often referred to as “patterns” or “cycles” of fasting.

Those looking to slim down can delve into literature on the 16:8 method, with titles like Michael Mosley’s Fast 800 and a guide specifically tailored for women over 50 offering insights.

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.

“Research shows fasting for a certain number of hours each day or eating just one meal a couple days a week may have health benefits – for example for losing weight and for better control of diabetes.”

To maximise the benefits during the eight-hour eating window, Dr O’Donovan advises sticking to wholesome foods and drinks, including water, while steering clear of calorie-laden beverages. He also warns against processed foods such as packaged snacks, deep-fried treats, frozen meals, and sugary drinks.

“These foods are often full of bad sugars and preservatives, which are going to spike your blood sugars quickly and make you feel more hungry,” he explained.

Discussing the advantages of the 16:8 diet further, Dr O’Donovan noted: “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.

“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.”

He further explained: “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 intermittent fasting has proven to be one of the most effective methods for weight loss, it’s not suitable for everyone. Experts caution that if you fall into certain categories, a less intense approach may be more appropriate.

Always consult with your GP or healthcare provider before starting any new diet, especially if you have any medical conditions.

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