If you’ve been on this earth for more than a decade, you’ve probably heard of the 16:8 intermittent fasting method. But now, experts have linked the practice to some grim health risks. 

Followed strictly by countless dieting devotees, the method claims to promote sustainable weight loss and boost the metabolism by restricting one’s eating time to eight hours a day, followed by a rigid 16-hour fasting period. 

The 16:8 fasting method quickly gained popularity around the world, despite experts and health professionals' questions about its long-term effectiveness compared to traditional calorie counting practices. 

The dangerous truth about fasting

Now, a new study has revealed just how dangerous intermittent fasting can be, linking the 16:8 restrictive method to an increased risk of fatal cardiovascular disease. Shockingly, the dieting method has been associated with a 91 per cent increased risk of developing the disease. 

Presented at the American Heart Association’s Epidemiology and Prevention sessions this year, the findings of the study represent 20,000 adults in the United States. 

According to an accompanying press release, the data uncovered found that “People who limited their eating across less than 8 hours per day as part of the time-restricted eating plan intermittent fasting, were more likely to die from cardiovascular disease compared to people who ate across 12 to 16 hours per day.”

“We were surprised to find that people who followed an 8-hour, time-restricted eating schedule were more likely to die from cardiovascular disease,” explains senior study author Victor Wenze Zhong, PhD, professor and chair of the Department of Epidemiology and Biostatistics at the Shanghai Jiao Tong University School of Medicine in Shanghai, China. 

So why are people so adamant about continuing to practice fasting, despite clear warnings from experts? Despite evidence suggesting the contrary, people seemingly believe persistent fasting is a far more superior vehicle for weight loss than traditional dieting. 

However, according to another study published last year, intermittent fasting is no more effective than calorie counting. 

“Even though this type of diet has been popular due to its potential short-term benefits, our research clearly shows that, compared with a typical eating time range of 12 to 16 hours per day, a shorter eating duration was not associated with living longer,” Zhong says. 

The best diet approach for heart health

If improving your cardiovascular function and longevity is something you’re looking to focus on, modifying the types of foods you eat is a great place to start, as well as incorporating plenty of exercise and sleep into your daily routine. 

The best diet for a healthy and happy heart? The flavour combinations, ingredients and portion sizes of the Mediterranean diet. Typically high in unprocessed foods, lean fish, legumes and vegetables, the Mediterranean diet (and the DASH-Style approach) is endorsed by experts.