Energy balance
Time-restricted eating (TRE) with an 8-hour daily eating window significantly reduces body weight and fat mass in adults with obesity compared to control groups, particularly when the intervention lasts longer than 12 weeks.
If you have obesity, try restricting your eating to an 8-hour window each day (e.g., 10 AM to 6 PM). This approach is more effective for weight and fat loss than no time restriction, especially if you stick with it for more than 3 months. While it doesn't significantly change blood sugar or cholesterol markers in obese adults, it is a viable strategy for weight management. Be aware that adherence may be challenging due to social obligations, so consistency is key.
Results indicated that TRE had a greater decrease in body weight (−1.28 kg; 95% CI [−2.05, −0.52], p = 0.001), fat mass (−0.72 kg; 95% CI [−1.40, −0.03], p = 0.04)... The 8-h eating window showed a significant weight reduction (−1.18 kg; 95% CI [−2.03, −0.33], p = 0.007, I2 = 0%) compared to the control group... in studies >12 weeks... weight (−2.05 kg; 95% CI [−3.26, −0.84], p = 0.0009, I2 = 0%) and fat mass (−1.33 kg; 95% CI [−2.41, −0.24], p = 0.02, I2 = 0%)
Why this rating
Based on a meta-analysis of 9 RCTs with 665 participants, though some studies had high risk of bias or short duration.
Source
Health effects of the time-restricted eating in adults with obesity: A systematic review and meta-analysis
Wei‐Yi Chen et al. · Frontiers in Nutrition · 2023
DOI 10.3389/fnut.2023.1079250
More from this paper
- Time-restricted eating (TRE) significantly reduces diastolic blood pressure (DBP) in adults with obesity, but does not significantly affect systolic blood pressure (SBP).Good
- Time-restricted eating (TRE) does not significantly preserve lean body mass compared to control groups in adults with obesity.Good
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