This article looks at the effects of 16/8 intermittent fasting on fat loss in trained athletes
What’s the deal?
Intermittent fasting can improve overall health and is a great weight loss strategy especially for individuals who are overweight or obese (based on BMI). But do the benefits of intermittent fasting apply to healthy athletes?
What did they do?
34 weights-trained athletes were divided into two eating groups, consisting of eating 3 meals per day for 8 weeks. The intermittent fasting group ate their 3 meals at 1pm, 4pm and 8pm each day, whereas the control group ate their meals at 8am, 1pm and 8pm. During the 8 weeks, athletes continued weights training on a standardized weights program.
What happened?
Athletes in the intermittent fasting group had a 14.9% decrease in fat mass over the 8 weeks, compared to a decrease of just 2.7% in the control group. There was also a reduction in blood sugar and insulin levels in the intermittent fasting group, but not in the control group. Overall muscle mass was the same between groups.
What can you tell me about the people?
Athletes in this study had been performing weights training at least 3 times per week for at least 5 years prior to starting this study. They were all male, fit and healthy and were 29 years old on average.
What else should I know?
This study used the 16/8 design, meaning that athletes fasted for 16 hours and only ate during an 8 hour window. By comparison, the control group only fasted for 12 hours per day. A reduction in blood sugar and insulin levels is a good indicator of health and will reduce the chance of developing diabetes.
What will I do differently?
I have actually tried this 16/8 intermittent fasting before. It is essentially just skipping breakfast and avoiding snacks in between meals. Despite the health benefits, I couldn’t cope for more than 3 weeks because breakfast is my favourite meal of the day!
This research was published in October 2016 by T Moro and colleagues from the University of Padova in Italy.
This article highlights our personal take on their research. Check it out here and see what you think!
Abstract Athlete 