Recent research from the University of Mississippi suggests that an 8-hour eating window combined with exercise helps healthy adults lose more fat (while keeping lean muscle) compared to exercise alone (1).
This study, along with others, has fueled the rise of intermittent fasting. According to the 2024 IFIC Food & Health Survey, intermittent fasting was one of the top choices among those following a specific diet–13% of them reported using this method. (2).
One of the most common methods is eating all your calories for the day within an 8-hour window (3).
As more evidence comes to light, many people are curious if this approach could fit their lifestyle and health goals.
So, is an 8-hour eating window right for you? This guide will help you weigh the pros and cons to decide if it’s worth a try.
What is an 8-Hour Eating Window?
Time-restricted eating is a type of intermittent fasting. Basically, you consume all your daily calories in a set “eating window” that typically lasts anywhere from four to 12 hours. After that, you fast for the rest of the day (1).
The difference between time-restricted eating and intermittent fasting is pretty simple:
Intermittent fasting is a broader concept that can include fasting for a full day or more (1). But with time-restricted eating, you have a daily eating schedule, so you won’t ever go a whole day without food.
How Does the 16:8 Method Work?
The 8-hour eating window, known as the 16:8 method, is the most popular type of time-restricted eating. You enjoy all your daily calories within 8 hours and fast for the remaining 16 hours (3).
Here’s how it usually works:
- Eating window (8 Hours): You can fit in your usual meals during this 8-hour timeframe. This could include breakfast, lunch, and dinner, or just two larger meals.
- Fasting window (16 Hours): You don’t eat calories during this timeframe. But hydration is still essential during this period.
For example, you might eat between 7am and 3pm or 9am and 5pm. Outside that window, stick to plain water, tea, coffee, or other calorie-free drinks.
Many people find a 16:8 schedule easy to follow, especially with eating during the day (3). You sleep through half of the fasting period!
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What the Latest Study Found
The latest 2025 study from the University of Mississippi looked into the science behind an 8-hour eating window paired with exercise (1):
- Type of study: It was a systematic review and meta-analysis of 15 studies from the past decade. It focused on how time-restricted eating affects the body alongside exercise.
- Eating and exercise timing: Most participants ate during daylight hours and exercised within that eating window.
- Results: Those who combined an 8-hour eating window with exercise for at least 4 weeks lost a bit more body fat than those who just exercised. Both groups maintained their lean muscle mass.
- Limitations: Most participants were already healthy, active adults with established exercise habits. We need more research on other populations.
In short, the study hints that time-restricted eating with exercise might improve body composition, especially for those who are already healthy and active.
Possible Benefits of Time-Restricted Eating
There’s been a lot of buzz around the benefits of intermittent fasting and time-restricted eating. It’s a hot topic in research right now.
Based on current studies, here are some potential perks of adopting a time-restricted eating routine:
- Cuts calorie intake: Time-restricted eating limits when you eat, which may naturally reduce calorie intake for some people without requiring intentional restriction (1).
- Might help weight loss: Time-restricted eating may support weight loss and trimming waist size (4).
- May boost metabolic health: Fasting has been associated with improved insulin sensitivity, blood sugar control, and lower inflammation (1). It also may support changes in how the body breaks down fat (1). For people at risk, these effects could help improve markers related to type 2 diabetes or metabolic syndrome (5, 6, 7).
- Lowers heart disease risk : Time-restricted eating may support heart health by helping improve factors like body weight, blood sugar, blood pressure, and cholesterol levels. (3, 5).
- Enhances gut health: Fasting may support gut microbiome health, strengthen the gut barrier, and help create beneficial compounds (8).
- Increases energy levels: Some people say they feel more energetic while practicing intermittent fasting (3). This may be due to better insulin sensitivity, which may help promote steadier energy and fewer crashes (4).
- Simplifies dieting: For some, eating within certain hours is easier than counting calories or following strict diets (3).
Health Risks and Considerations
Time-restricted eating might be beneficial for your health, but there are downsides to consider:
- Headaches: Starting a new fasting regimen may give you some headaches as your body adjusts (10). Factors like low blood sugar and caffeine withdrawal might contribute to this (11).
- Fatigue and irritability: At first, delaying or cutting back on daily meals might make you feel tired or irritable, possibly due to low blood sugar. But research suggests these effects are often temporary (12, 13, 14).
- Dehydration: If you’re intermittent fasting, you might forget to drink enough water, since you often drink during meals. Stay mindful about your fluid intake to help avoid dehydration (15).
- Effects on chronic conditions: Fasting can be risky for people with certain health conditions. This is especially true for those on medications for diabetes, heart disease, or blood pressure (16).
- Digestive upset: Breaking your fast might lead to some stomach discomfort, like bloating or diarrhea, depending on what and how much you eat. This is more common after longer fasts or for those with inflammatory bowel conditions (17, 18).
It’s best to check in with your doctor or dietitian before starting intermittent fasting or time-restricted eating. They’ll help come up with a safe plan for you.
If you begin intermittent fasting and find yourself with mild digestive discomfort after breaking a fast, start with small, easy-to-digest meals (19, 20, 21). Then, gradually increase your portions. Adding fermented foods or probiotics may help (22, 23).
But if you experience any serious or ongoing side effects, stop intermittent fasting and check in again with a healthcare professional.
Who Might Benefit—And Who Might Not
Time-restricted eating may help some people to manage their weight and body composition (3).
When paired with exercise, it may be helpful for:
- Healthy, active adults who want to shed a little body fat (1).
- Overweight and obese adults looking to lose some body fat and weight (24, 25).
With guidance from a doctor or dietitian, it may also help support management of chronic conditions like type 2 diabetes, cancer, and high cholesterol (5, 24, 26).
But it’s not safe for certain people. Definitely chat with your doctor or dietitian before starting, especially if you have any medical conditions.
Some groups should avoid intermittent fasting altogether (5):
- Children under 18 years old
- Pregnant or breastfeeding women
- People with type 1 diabetes on insulin (since fasting may cause low blood sugar)
- Anyone with a history of eating disorders
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Tips for Trying It Safely (and Effectively)
If you’re thinking about trying an 8-hour eating window, here are some dietitian-approved tips to help you succeed:
- Start easier: Kick things off with a 14- or 12-hour eating window. Gradually moving to 8 hours can help your body get used to it and avoid some potential side effects (3).
- Eat mindfully: Make thoughtful food choices when intermittent fasting (think balanced, nutrient-dense meals). Choose lean proteins, minimally refined grains, healthy fats, fruits, and veggies during your eating window.
- Hydrate: Make sure to drink plenty of fluids, both while fasting and during non-fasting hours to prevent dehydration.
- Pair with exercise: Combine time-restricted eating with exercise to help lose fat while preserving your muscle (1). Try to schedule your workouts within your eating window to keep your energy up and help with muscle recovery (27).
- Eat earlier if you can: Eating breakfast and avoiding late-night eating keeps you more in sync with your body’s natural circadian rhythms. This may boost your metabolic health and cut obesity and insulin resistance risks (28).
- Stick to your meal times: Setting a regular eating schedule can further support healthy circadian rhythms and help reduce the risks of obesity, type 2 diabetes, and heart disease (29).
- Track your progress: Consider using apps like MyFitnessPal to keep tabs on your nutrition, eating and fasting windows, meal times, and exercise. Tracking helps you stay consistent and see where you might be able to improve.
Practicing intermittent fasting long-term may help support achieving results (3). So it’s important to stay flexible and adapt to your lifestyle.
You might stick to time-restricted eating during the week, then ease up a bit on the weekends, and enjoy a break on holidays or special occasions.
The goal is to keep it realistic. Balancing fasting with your social and family life will make it a sustainable part of your routine!
The Bottom Line
Time-restricted eating, like having your meals within an 8-hour window, may support weight management and metabolic health (4).
This approach tends to work best for those who pair it with a balanced diet and active lifestyle (3). But it may not be the ideal fit for everyone.
Before diving into this eating style, chat with a doctor or dietitian, especially if you have any health concerns. They can guide you to a plan that’s right for you!
The post A New Study Finds An 8-Hour Eating Window May Help Burn Fat—But Is It Safe? appeared first on MyFitnessPal Blog.
