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.