Energy balance
Time-restricted feeding (16:8 protocol) for 3 months significantly reduces body weight, BMI, and waist circumference in obese women, but does not significantly alter blood biomarkers associated with metabolic syndrome (glucose, lipids, insulin).
If you are obese and sedentary, trying a 16:8 fasting window (e.g., 8 PM to 12 PM) for 3 months will likely help you lose about 4 kg and reduce your waist size. However, do not expect your blood sugar or cholesterol numbers to improve significantly just from the timing; the benefit comes from the resulting weight loss. This approach is easier to stick to than strict calorie counting because you can eat normal foods during your 8-hour window.
TRF was effective in reducing weight (~ 4 kg), BMI, % of body fat (%BF), waist circumference from baseline without changes in blood biomarkers associated with MetS.
Why this rating
Non-randomized controlled trial with a small sample size (n=20 TRF, n=12 Control) and potential adherence issues.
Source
Effects of time-restricted feeding in weight loss, metabolic syndrome and cardiovascular risk in obese women
Jéssica Daniela Schröder et al. · Journal of Translational Medicine · 2021
DOI 10.1186/s12967-020-02687-0
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