A study reveals that a 12-week intermittent fasting program helps individuals maintain weight loss for a year, with both early and late eating windows proving effective.
New Delhi, India Jul 18, 2026 ALN: A 12-week intermittent fasting program may help people maintain weight loss for at least a year after the structured intervention ends, according to research involving the University of Granada (UGR). This study, published in Clinical Nutrition, provides insights into how intermittent fasting can be an effective strategy for weight management, particularly for individuals who are overweight or obese.
The research followed 99 adults, half of whom were women, over a structured 12-week period. The findings indicate that limiting daily food intake to an eight-hour period can be more effective in preserving weight loss compared to maintaining a longer eating window of 12 hours or more. This suggests that the timing of food intake may play a significant role in weight management strategies.
The study specifically examined the popular 16:8 approach to intermittent fasting. Under this method, individuals fast for 16 hours each day, consuming all their meals within an eight-hour window. This approach has gained popularity in recent years, with proponents claiming that it can lead to significant benefits beyond just weight loss, including improved metabolic and reduced risk of chronic diseases.
Interestingly, the lasting benefits observed in the study did not depend on whether participants adhered to an early or late eating schedule. For instance, those who followed an early schedule were allowed to eat between 9 a.m. and 5 p.m., while participants on a late schedule had their meals between 1 p.m. and 9 p.m. Regardless of the timing, both groups maintained significantly more weight loss one year after the intervention compared to participants who continued eating across a 12-hour window. Moreover, those assigned to the early eating schedule exhibited a larger reduction in fat mass, suggesting that the timing of meals may have differential effects on body composition.
The findings imply that time-restricted eating could be a practical approach not only during the initial phase of weight loss but also in sustaining the results long-term. This has important implications for individuals looking to manage their weight effectively without the need for constant dietary restrictions.
The study appeared in Clinical Nutrition, the official journal of the European Society for Clinical Nutrition and Metabolism. The research involved collaboration among scientists from the University of Granada (UGR), the Granada Institute for Biomedical Research (ibs.GRANADA), the Public University of Navarra, and the Biomedical Research Networking Center (CIBER). Such collaborative efforts highlight the growing interest in understanding the mechanisms behind intermittent fasting and its impact on .
During the initial 12 weeks of the study, all 99 participants received education on following a Mediterranean diet, known for its benefits, including heart and weight management. Participants were then divided into four groups: a control group that continued its usual eating habits, an early fasting group that followed an eight-hour eating window starting before 10:00 a.m., a late fasting group beginning after 1:00 p.m., and a self-selected group that chose their own eight-hour schedule. This diversity in group assignment allowed researchers to assess the effects of different fasting schedules on weight and body composition.
The researchers measured body weight, fat mass, and fat-free mass before and after the intervention, as well as one year later. These comprehensive assessments provided valuable data on how intermittent fasting can influence body composition and weight maintenance over time.
The work was part of a broader research project whose primary findings were published in Nature Medicine. Those results indicated that participants practicing time-restricted eating lost an average of 3-4 kilos more than those who received nutritional guidance alone, regardless of when their eating window occurred. This reinforces the idea that the timing of food intake can be a critical factor in achieving weight loss.
Dr. Alba Camacho CardeƱosa, a researcher at the University Joint Institute for Sport and (iMUDS) at the University of Granada (UGR) and a postdoctoral fellow at ibs.GRANADA in the Endocrinology and Nutrition Department at San Cecilio University Clinical Hospital, is the first author of the study. She noted that while previous research had established that intermittent fasting promotes modest weight loss in the short term, it was unclear whether these effects could be sustained over a longer period. By evaluating participants 12 months after the intervention, the study provides evidence that changes in body weight can be maintained.
Furthermore, the researchers highlighted that a significant number of participants found the intermittent fasting routine manageable outside the controlled study environment. They reported that one in three individuals chose to continue practicing intermittent fasting on their own during the year of follow-up. This suggests that the approach may be relatively easy to integrate into daily life, making it a feasible option for long-term weight management.
Researchers from the PROFITH CTS-977 research group at the University of Granada (UGR) led the study through ibs.GRANADA, with Professor Jonatan Ruiz Ruiz at the helm. The study's findings contribute to the growing body of evidence supporting intermittent fasting as a viable strategy for weight management among adults who are overweight or obese.
Importantly, the study emphasizes the flexibility of the intermittent fasting approach. Since both early and late eating windows produced lasting benefits, individuals can select the schedule that best fits their personal routines. This adaptability may enhance adherence to the fasting regimen and improve its effectiveness in treating obesity.
The MP20 group, Biomarkers of Metabolic and Bone Diseases at ibs.GRANADA, focuses on studying biological markers and potential treatment targets related to metabolic, bone, and cardiovascular conditions. This group combines bioinformatics with clinical research to develop diagnostic tools and evaluate possible therapies. Their work includes investigating intermittent fasting as a treatment for obesity and related issues, as well as exploring whether bone markers can help predict cardiovascular risk.
Through its multidisciplinary and collaborative approach, the group aims to produce research with practical clinical applications, ultimately contributing to better outcomes for individuals struggling with obesity and related metabolic disorders. The implications of such research are far-reaching, as obesity is a significant risk factor for various chronic diseases, including diabetes and cardiovascular conditions. By identifying effective weight management strategies, researchers hope to mitigate the risks associated with obesity and improve overall public .
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