Energy balance
Both volumetric dieting (energy density ≤ 1.5 kcal/g) and time-restricted eating (8-hour window) produce equivalent reductions in body weight and fat mass while preserving lean body mass in middle-aged, physically active adults over 12 weeks.
If you want to lose fat and keep muscle without changing your exercise routine, you can choose either to eat lower-energy-density foods (more volume, fewer calories per gram) or to eat all your calories within an 8-hour window. Both methods worked equally well in this study. Choose the one you can stick to consistently, as adherence was higher for the time-restricted eating group.
Both VD and TRE groups showed significant reductions in BW... absolute FM... relative FM... BMI... WC... HC... and WHR... No significant differences were observed between groups... Both groups maintained LBM throughout the intervention.
Why this rating
Randomized controlled trial with a small sample size (n=37) and short duration (12 weeks), limiting generalizability.
Source
Similar body composition outcomes following volumetric diet and time-restricted eating in middle-aged individuals: a 12-week randomized controlled trial
Alicia Cloos et al. · Nutrition Journal · 2025
DOI 10.1186/s12937-025-01167-9
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