Diet Protocol
Time-restricted eating pattern with ~16-hour fasting window.[2939,4327,4621, etc.]
Superscript reference numbers link to the Sources bibliography.
Composite Rating
Blends evidence depth, community direction, safety friction, and completeness.
Evidence Intensity
97/100
High depth from human/RCT/meta counts
Community Direction
100
Positive Lean • confidence Moderate
Safety Friction
14/100
Early signal from adverse/interaction markers
Data Completeness
100%
Studies 12 • mentions 6 • links 21
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Best fit: Users favoring simple eating-window structure..[64,1151,2939, etc.]
Goal alignment: Metabolic Health, Body Composition, Longevity.[64,1151,2939, etc.]
Protocol Type
Diet Plan
Evidence Tier
HIGH
Best Fit
Users favoring simple eating-window structure.
Primary Focus
Metabolic Health, Body Composition
Clinical Depth
Humans: 33 • RCTs: 17 • Meta: 1
Cohort / Real-World
Cohort signals: 6
Safety Markers
Adverse signals: 1 • Interactions: 0
Freshness, trend, and study timeline for this item
Status
Trend
↑ Growing evidence base
Depth
33 total studies · 8 recent
Timeline
Total indexed
33
Human studies
33
Randomized trials
17
Cohort signals
6
Adherence/dropout signals
5
Meta-analyses
1
Weighted direction score: 100 (Positive Lean)
High when large human trial/meta/cohort volume exists for the named dietary protocol.
Total indexed
33
Human studies
33
Randomized trials
17
Cohort signals
6
Adherence/dropout signals
5
Meta-analyses
1
Mechanistic signals
1
Safety adverse signals
1
Distribution of evidence by study design strength
Evidence Strength: High
PMID 38220409 • 2024 Feb
Effects of intermittent fasting regimens on glycemic, hepatic, anthropometric, and clinical markers in patients with non-alcoholic fatty liver disease: Systematic review and meta-analysis of randomized controlled trials.
Clin Nutr ESPEN
Open PubMedPMID 35050952 • 2022 Feb 1
Intermittent Fasting in Weight Loss and Cardiometabolic Risk Reduction: A Randomized Controlled Trial.
J Nurs Res
Open PubMedPMID 38932663 • 2024 Sep
Benefit reports: 3
Adverse reports: 0
No-effect reports: 0
Mixed reports: 0
Unclear reports: 3
Signal confidence: 0.52
Benefits
Adverse
No Effect
Community confidence 0.52 with mentions: benefit 3, adverse 0, no-effect 0.
Subreddit coverage: Biohackers, fasting, keto, nutrition.
post • r/Biohackers • benefit
You’re already fasting without realizing it 😊 Hey folks! Whenever I share my fasting experience or results, I often hear people say, “I could never fast, it’s not for me.” But here’s the funny part - you already do! If you eat dinner at 7…
Open mentionpost • r/keto • unclear
Why am I not losing weight? Hi, this is my first post. I'm 49, 158cm tall, and weigh 61.4kg. I've been on a strict keto diet for four weeks now, with less than 20g of total carbs per day. I walk 10,000 steps a day and do strength training …
Open mentionpost • r/keto • benefit
Feeling frustrated after week 2 Hi everyone! I lost 5 pounds my first week on it and felt on top of the world. I try to weigh myself once a week because otherwise I spiral and I’ll spend my whole day on the scale watching it fluctuate 🫥 I…
Evidence Sources
PUBMED • Human diet protocol literature
Counts from structured PubMed protocol-specific query set.
Outcome: Humans 33, RCT 17, meta 1, cohort 6.[2939,4327,4621, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38220409 from Clin Nutr ESPEN.
Outcome: See linked PubMed abstract for methods and outcomes.[, etc.]
Composite of study volume, RCTs, and meta-analyses
Effect of intermittent fasting 16:8 and 14:10 compared with control-group on weight reduction and metabolic outcomes in obesity with type 2 diabetes patients: A randomized controlled trial.
J Diabetes Investig
PMID 39614235 • 2024 Nov 29
Impact of daily fasting duration on body composition and cardiometabolic risk factors during a time-restricted eating protocol: a randomized controlled trial.
J Transl Med
Open PubMedPMID 38674802 • 2024 Apr 10
Effects of Different Types of Intermittent Fasting Interventions on Metabolic Health in Healthy Individuals (EDIF): A Randomised Trial with a Controlled-Run in Phase.
Nutrients
Open PubMedPMID 36739795 • 2023 Apr
Comparison of the effects of six-week time-restricted eating on weight loss, body composition, and visceral fat in overweight older men and women.
Exp Gerontol
Open PubMedPMID 40241374 • 2025 Dec
Hypercaloric 16:8 time-restricted eating during 8 weeks of resistance exercise in well-trained men and women.
J Int Soc Sports Nutr
Open PubMedPMID 36235868 • 2022 Oct 10
Intermittent Fasting-Short- and Long-Term Quality of Life, Fatigue, and Safety in Healthy Volunteers: A Prospective, Clinical Trial.
Nutrients
Open PubMedPMID 40797465 • 2025 Aug 8
Impact of intermittent fasting on sleep physiology: A prospective observational study using smartwatch technology.
Medicine (Baltimore)
Open PubMedPMID 40702345 • 2025 Sep
Effect of time restricted feeding with low carbohydrate, high protein and fat diet without calorie restriction on body weight, blood sugar and lipid profile over 6 months: a retrospective cohort study.
Int J Obes (Lond)
Open PubMedPMID 29438660 • 2018 May 1
Reliability of hunger-related assessments during 24-hour fasts and their relationship to body composition and subsequent energy compensation.
Physiol Behav
Open PubMedPMID 41599851 • 2026 Jan 12
Metabolic and Orexin-A Responses to Ketogenic Diet and Intermittent Fasting: A 12-Month Randomized Trial in Adults with Obesity.
Nutrients
Open PubMedpost • r/nutrition • benefit
Is 152 grams of protein as part of one meal a day diet sustainable? Trying to lose weight and keep/gain muscle. Would one meal a day diet be sustainable or maybe 16:8 intermittent fasting diet?
Open mentionpost • r/fasting • unclear
Fasting and Weight Lifting Is anyone fasting while regularly lifting weights? What are the benefits of fasting while lifting, and do they outweigh the potential muscle loss commonly associated with low protein intake lifting? Assume that t…
Open mentionpost • r/keto • unclear
Plateau? Almost 3 months in and have seen great results so far. Down 33lbs, mostly clean, and rigorous exercise. However, in the past week I have really struggled to stay above .05mmol (will see a spike post exercise but quickly drops back…
Open mentionCommunity Sources
PUBMED • 2022 • Human evidence curation set
PMID 35050952 from J Nurs Res.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38932663 from J Diabetes Investig.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 39614235 from J Transl Med.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2024 • Human evidence curation set
PMID 38674802 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2023 • Human evidence curation set
PMID 36739795 from Exp Gerontol.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 40241374 from J Int Soc Sports Nutr.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2022 • Human evidence curation set
PMID 36235868 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 40797465 from Medicine (Baltimore).
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2025 • Human evidence curation set
PMID 40702345 from Int J Obes (Lond).
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2018 • Human evidence curation set
PMID 29438660 from Physiol Behav.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open sourcePUBMED • 2026 • Human evidence curation set
PMID 41599851 from Nutrients.
Outcome: See linked PubMed abstract for methods and outcomes.[2939,4327,4621, etc.]
Open source