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What You Need To Know About Time Restricted Eating For Weight Loss

Updated: Jan 20


Time-restricted eating is when a person eats all their food within a particular window. The eating window generally ranges between 6-10 hours per day.


In a new study published in the Journal of Clinical Endocrinology and Metabolism, researchers did a review and meta-analysis of randomized control trials lasting at least four weeks. The researchers identified 17 studies involving 899 participants. The most common time-restricted eating window was 8 hours with 16 hours of fasting.


The researchers found that adults participating in time-restricted eating versus controls had:

· 1.6kg greater weight loss than controls.

· 1.48kg greater decrease in fat mass.

· Fasting glucose lower by 4.08mg/dl

· Total cholesterol lower by 6.1mg/dl

· Homeostasis model assessment for insulin resistance lower by 0.39


When the researchers looked specifically at 12 studies examining 16-hour fasting and 8-hour eating window, time-restricted eating had:

· 1.23kg greater weight loss in normal-weight individuals than in controls

· 1.36kg greater weight loss in overweight individuals than in controls

· no differences in body weight or fat mass were observed among adults with obesity


There is much confusion about whether time-restricted eating is beneficial, given conflicting data and some studies showing that time-restricted eating does not confer any weight loss. I think time-restricted eating is a tool that can be used to build healthy long-term habits and when combined with diet and exercise, can help people improve their health and wellness.


Reference:

Liu L, et al. J Clin Endocrinol Metab. 2022;doi:10.1210/clinem/dgac570