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🔬 What science says about burning fat with intermittent fasting
1. Reducing fat mass without muscle loss
A recent meta-analysis (Sun et al., 2024) concludes that intermittent fasting decreases significantly body fat mass(-0.72 kg) and Waist circumference, growing simultaneously muscle mass(approx. +1 kg) in overweight people compared to traditional diets.
👉 PMC — Meta-Analysis.
2. Compared to classical regimes
Another systematic review shows that weight loss is similar between intermittent fasting and continuous caloric restriction — but fasting can provide similar metabolic effects, being simpler to follow.
👉 PMC — Systematic Reviewand NPJournal — Full text.
3. Improving cardiometabolic health
Studies show that intermittent fasting helps reduce fasting insulin, Total cholesterol, LDL, triglyceridesand Blood pressure, simultaneously with the increase HDL(“good” cholesterol).
👉 PMC — Metabolic Effects.
4. Real Body Fat Loss in Athletes
A 2016 clinical trial in already trained and muscular men (8:16) demonstrated fat reduction with maintenance of muscle mass, confirming the potential of fasting in an ultra-controlled context.
👉 Business Insider — Study 2016.
5. Efficacy comparable to conventional diets
A Harvard-led mega-study (2025) compared intermittent fasting (including 16/8) with restricted diet and found similar results for weight loss but with improved metabolic factors—especially in the case of intermittent fasting.
👉 Harvard — Press releaseand BMJ — Full Study.
How did Hugh Jackman apply the 16/8 method?
🔹 High but clean calories— in the 8-hour window, consume up to 4,000 kcal, but coming from quality proteins (chicken, beef, fish), good carbohydrates (rice, sweet potatoes, vegetables) and healthy fats (avocados, nuts, olive oil).
🔹 Intense workouts— combine fasting with strength training and cardio.
🔹 Strict routine— discipline was the key: nothing outside the feeding window, no “cheating”.
The result?
- Accelerated fat burning— the body used up energy reserves during fasting hours.
- Increased insulin sensitivity— helped keep blood glucose stable and prevent insulin resistance.
- Regeneration and mental clarity— during periods of fasting, the body activated cell repair processes (autophagy) and the brain became more alert.
✅ Conclusion
Hugh Jackmannot only did he sculpt his body, but chose a method with a solid scientific foundation.
16/8 intermittent fasting was key: it allowed fat burning, overlapped strength training effectively, and gave him a sustainable strategy without muscle mass loss.
P.S. Do you want to combine Intermittent Fasting with a particular diet? Go hereFind out which diet is right for you!
It was not only intermittent fasting that helped the actor. He combined the 16/8 method with a strict strength training program and a high-protein diet. Fasting helps control calories and optimize hormones, but results also depend on movement and rest.
Because it is simple to apply and supports muscle mass. The 8-hour window allows for large, protein-rich meals, and the 16-hour fasting helps burn fat and regulate insulin. It is a flexible protocol but with visible effects.
Alas, no. Intermittent fasting doesn't give you superpowers, but it can give you more energy, a slimmer waist, and mental clarity — almost like a hero, but without adamantium fangs.
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