Energy balance
Time-restricted feeding (4-8 hour eating window) without caloric restriction significantly reduces body weight and fat mass compared to ad-libitum control diets in overweight or obese adults.
To lose weight using time-restricted feeding, choose a daily window of 4 to 8 hours for all your meals (e.g., 12 PM to 8 PM). Eat normally within this window without counting calories. Maintain this schedule for at least 8 weeks. You can expect to lose approximately 2 kg more than if you ate whenever you wanted, along with a reduction in body fat.
TRF with no calories restriction resulted in significant decreased in weight, fat mass, and a slight decreased in total lean mass compared with control diet. Our findings support TRF as an effective lifestyle intervention for weight loss.
Why this rating
Systematic review and meta-analysis of RCTs, though limited to 4 articles.
Source
Effect of Time-Restricted Feeding on Body Weight and Cardiometabolic Risks: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Darin Ruanpeng et al. · Journal of the Endocrine Society · 2021
DOI 10.1210/jendso/bvab048.016
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