Welcome to The Fast Diet › The official Fast forums › Soul › Support, chat and encourage › 16/8 7 days a week vs 5/2
This topic contains 9 replies, has 12 voices, and was last updated by Nazareth 1 year, 3 months ago.
Viewing 15 posts - 1 through 15 (of 15 total)
24 Jan 14
Does anyone know which method is more effective for weight loss
26 Apr 14
They both have the potential to achieve weight loss but with 16:8 you are ‘calorie counting’ while you are doing 16:8, with 5:2 you only really have to stick to your 500 calories 2 days a week. Ostensibly you can eat what you like the other 5 days but of course if you exceed your TDEE (calculator in the “How” tab on this page), you will gain weight instead. With both WOEs you will lose weight if you stay below your TDEE (but not your BMR which is what you need to eat anyway to maintain your body),
4 Aug 14
If the 16:8 diet a just calorie counting, what is the point of restricting food to the 8-hour window? Just curious.
16:8 is not calorie counting, although it may result in reduced calorie intake as it is harder to eat as much in 8 hours as you would in 12.
The important bit is not the 8 hours when you eat, but the 16 hours when you do not. Depending on what your last meal was, and how much you ate, 16 hours is long enough to use up the energy from food and start burning fat. Longer fasting windows without food reduce insulin and studies show for example that eating 2 meals in a restricted period may be sufficient to reverse/ ward off diabetes (when compared to grazing all day).
I lost weight on 5:2 combined with 16:8 and am now maintaining my weight by practising 16:8 most days of the week. I am not naturally hungry early in the morning so it suits me to break my fast at maybe 11am.
I suspect if you want to lose weight using 16:8 alone then you would need to calorie count to ensure you achieve a calorie deficit. However, if you want to maintain but still get the benefits of a fast then you may not need to calorie count. I certainly don’t, but then I didn’t when on 5:2….
Thanks for posting this I have wondered about the two diets. I’m doing the 5:2 mainly but find myself skipping breakfast now and again (usually as I’m not hungry). Sounds like a bit of both could be beneficial. Especially as I’m not really calorie counting.
My next aim is to fast on a Monday then tues morning before breakfast do some form of exercise then begin eating again later on in the day. Hoping to see some results when I begin that.
7 Aug 14
I’ve tried the 16:8 without calorie counting & didn’t lose any weight. I have however had good results on the 5:2 without calorie counting on my non-fast days (I stay within the 500 cal limit of my fast days) – I prefer the 5:2 lifestyle because of this flexibility it can offer!
It sounds like it is important to fast for up to 16 hours, so will give that a try.
28 Oct 14
How many days of 16:8 do you have to do in a week to get the health benefits? I don’t need to lose weight but would like to improve my health.
I am not aware of any clinical studies that show following 16:8 provides any health benefits to healthy individuals. The book that started the 16:8 craze states: “In The 8-Hour Diet, bestselling authors David Zinczenko and Peter Moore present a paradigm-shifting plan that allows readers to eat anything they want, as much as they want—and still strip away 20, 40, 60 pounds, or more.” I always am skeptical of diets that say you can eat as much of anything you want and still lose a lot of weight.
It is mostly used by people to try to reduce their eating, and if (when) it does not work, they often reduce the length of the ‘eating window’. I have seen everything from 17:7 to 23:1.
It won’t hurt you to eat all of your calories for the day in an 8 hour period, so if you want to and think it will be beneficial, enjoy! The book even says you will lose weight doing it.
I follow 16:8 on non fast days. I can’t eat first thing in the morning, and I find two meals a day suits me well.
I exercise first thing most mornings on an empty stomach, and I haven’t encountered any problems doing so, even the morning after a fast day.
As Happy Now says, the longer the fasting window the better.
I also agree that it is hard to eat as many calories following 16:8 than if you start eating in the morning, so it can be beneficial in weight control.
I’m really not wanting to lose any weight, but I was under the impression that 16:8 gave you the same benefits as 5:2 – like the possibility of reduced chances of developing diabetes, cancer and dementia? Is this not the case?
29 Oct 14
LouLou22, it’s my understanding that 16:8 gives you the same benefits – it’s all down to the length of the fast. The benefits kick in after 12 hours so any fast period over and above 12 hours is a bonus. We all must remember, however, that research on the benefits of fasting is limited (and I’ve read tons on the subject – most of which is health professionals’ personal experiences, not hard scientific evidence from trials). I wouldn’t imagine that grazing throughout the day is at all helpful – it takes the body out of its fasted state (consumption of any more than 50kcals at any one time) and should almost certainly be avoided for the initial 12 hour period of the fast otherwise the suggested health benefits of fasting will be lost and it becomes nothing more than calorie restriction which will aid weight loss but maybe won’t benefit the body in the way complete fasting does.
LouLou, Might I suggest that you read the book. The fast diet is about the health benefits of fasting which comes with a bonus of weight loss. There is plenty of information for those who want health benefits without weight loss.
Thanks all, I’ve been googling and my head is mashed from all the conflicting information haha! I will have a read at the book, thanks Amazon 🙂
15 Oct 16
i did a kick off of a one day water fast, which nearly killed me haha
then i have done a few days of 16:8 because my husband hasn’t been out shopping for my 5:2 days, but i reckon i will try them both together as i kind of like stopping eating at the end of the day and having my brain perk up.
because of my sleep patterns, i prefer to fast at the end of the day.
i am sure hoping that this works for me… on the water fast day i lost nothing, but have noticed that i have moved a couple of lbs on the 16:8 days… probably because i eat less during my eating window…
thanks for the topic
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