Hormonal
Time-restricted eating (TRE) with an 8-16 hour fasting window produces significant fat loss and metabolic improvements in humans, independent of caloric restriction, by realigning feeding times with circadian rhythms.
Adopt an 8-16 hour eating window (e.g., eat between 12 PM and 8 PM). You do not need to count calories or restrict food quality within that window. Consistency is key, and the body benefits from aligning your eating with your circadian rhythm, leading to fat loss and better metabolic health even without intentional dieting.
TRE induced an average weight loss of 3% and a loss of fat mass. This fat loss was also observed without any caloric restriction. Interestingly, TRE produced beneficial metabolic effects independently of weight loss, suggesting an intrinsic effect based on the realignment of feeding and the circadian clock.
Why this rating
The review includes 23 studies, but the overall level of evidence is described as 'low to medium' due to small sample sizes and short intervention periods in most trials.
Source
Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating’s Effects on Human Health
Réda Adafer et al. · Nutrients · 2020
DOI 10.3390/nu12123770
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