Energy balance
Time-restricted feeding (16:8) and macronutrient-based diets (MBD) produce equivalent reductions in body weight, fat mass, and waist circumference in physically active, overweight individuals, provided adherence exceeds 70%.
You can lose fat using either a 16:8 fasting window or by tracking macros/calories, as long as you maintain a caloric deficit. The key is adherence: you must follow the plan more than 70% of the time. If you struggle with counting macros, try 16:8. If you struggle with fasting windows, track macros. Both require consistency to see changes in weight and waist size.
Significant reductions in body weight, fat mass, body mass index, and waist and hip circumference were observed in both groups (p < 0.05). No significant change could be observed in lean body mass in either category. No group and gender differences were detected in any of the primary parameters.
Why this rating
Randomized controlled trial with 35 participants, though limited by short duration (8 weeks intervention) and lack of metabolic markers.
Source
The Effects of a Macronutrient-Based Diet and Time-Restricted Feeding (16:8) on Body Composition in Physically Active Individuals—A 14-Week Randomised Controlled Trial
Eduard Isenmann et al. · Nutrients · 2021
DOI 10.3390/nu13093122
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