Evaluating the effectiveness of 16/8 intermittent fasting strategy and developing general guidelines

Abstract

With the increasing incidence of obesity and related cardiometabolic disorders, dietary interventions have become a related research hotspot. The 16/8 intermittent fasting (IF) strategy, as one of the several dietary interventions, has attracted widespread attention for its potential benefits in weight management and cardiometabolic health. This study aims to evaluate the effectiveness of the 16/8 IF strategy in promoting weight loss and improving cardiometabolic health, while developing practical guidelines for the general population. The research used a mixed-methods approach, combining secondary research through a comprehensive review of existing literature on the 16/8 IF strategy with primary research from a food diary survey and a reflection questionnaire administered to volunteer participants. The results suggest that the 16/8 IF strategy is effective in reducing calorie intake and supporting weight loss. However, its effects on cardiometabolic markers such as insulin sensitivity, blood glucose levels, lipid profiles and blood pressure were inconsistent across studies. Primary research has shown variable adherence and highlighted common challenges such as unplanned snacking. While the 16/8 IF strategy is a viable alternative to continuous calorie restriction, its success depends on structured eating, individualized adherence strategies, and a balanced diet within the meal window. This project delivered guidelines for the general population to effectively implement the 16/8 IF strategy.