Energy balance
Time-restricted eating (TRE), lower meal frequency, and earlier caloric distribution result in statistically significant but small weight loss compared to control groups when implemented for 12 weeks or longer.
If you want to try meal timing for weight loss, expect a modest result (around 1-2 kg loss over 12+ weeks) rather than a dramatic transformation. The key is likely that restricting your eating window naturally reduces the amount of food you consume, not a magical metabolic shift. Focus on consistency for at least 12 weeks, and do not expect it to replace the fundamental need for a caloric deficit.
Statistically significant weight change was observed in TRE when compared with control (–1.37 kg; 95% CI, –1.99 to –0.75 kg). Lower meal frequency and earlier caloric distribution were also both associated with greater change (–1.85 kg; 95% CI, –3.55 to –0.13 kg; and –1.75 kg; 95% CI, –2.37 to –1.13 kg, respectively).
Why this rating
Low-certainty evidence due to high risk of bias (76% of trials) and substantial heterogeneity (I2=73%).
Source
Meal Timing and Anthropometric and Metabolic Outcomes
H Y Liu et al. · JAMA Network Open · 2024
DOI 10.1001/jamanetworkopen.2024.42163
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