Energy balance
Both 5:2 and 16:8 intermittent fasting protocols produce statistically significant weight loss in overweight and obese individuals over a 6-week period, with no statistically significant difference in efficacy between the two methods.
If you are overweight or obese, you can choose either the 5:2 method (eating very little on 2 days a week) or the 16:8 method (eating within an 8-hour window daily) to lose weight. Both work significantly over 6 weeks, and neither is proven to be better than the other. Pick the one you can stick with consistently.
Both IF methods, 5:2 and 16:8, are effective in significantly reducing body weight. Although the 5:2 method resulted in a greater weight loss, the difference between the two methods was not statistically significant.
Why this rating
Small sample size (n=50), short duration (6 weeks), and lack of long-term follow-up limit generalizability.
Source
A Comparison Between The 5:2 And 16:8 Intermittent Fasting Methods on Weight Loss in Overweight And Obese Individuals
Esa Indah Ayudia et al. · Jambi Medical Journal Jurnal Kedokteran dan Kesehatan · 2025
DOI 10.22437/jmj.v13i1.43577
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