Restricting dietary timeframe for three months might potentially support long-term weight reduction.
Revamped Article:
Interest in intermittent fasting, also known as time-restricted eating, has surged in the recent years, as more and more people aim to shed those extra pounds. One question on many minds is what's the best time to eat during the day for this diet to be effective. A recent study, presented at the European Congress on Obesity (ECO) 2025, offers some insights.
This study brings some intriguing news for those wondering whether setting their eating windows in the morning or evening is crucial. The research indicates that sustaining long-term weight loss is still achievable through time-restricted eating, even if an individual's eating window lands late in the day or early in the morning.
Researchers from Spain recruited 99 participants of an average age of 49, who were considered to have overweight or obesity. The participants were divided into four groups for 12 weeks – those who followed a habitual eating schedule, an early eating window group (8-hour eating window starting before 10:00 am), a late eating window group (8-hour eating window starting after 1:00 pm), and a self-selected time-restricted eating group, in which participants could choose their own eating window. The scientists collected data on each participant's body weight, waist, and hip circumferences at the start of the study, after 12 weeks, and 12 months later.
The study's findings reveal that all time-restricted eating groups lost more weight than the habitual eating group after 12 weeks. The study's lead author, Alba Camacho-Cardenosa, a post-doctoral researcher at the Instituto de Investigacion Biosanitaria de Granada (ibs.GRANADA) and the Sport and Health University Research Institute (iMUDS) at the University of Granada in Spain, explained that time-restricted eating can be a practical strategy for short-term weight loss, as it encourages individuals to reduce their energy intake naturally without the need for strict calorie counting.
Moreover, all groups experienced lower hip and waist circumferences after 12 weeks, with the largest decline observed in the early time-restricted eating group. At the 12-month mark, those in the habitual eating group showed a weight gain, while all three time-restricted eating groups maintained a weight loss. Furthermore, those in the habitual eating group experienced an increase in waist circumference, while those in the time-restricted eating groups remained lower.
Camacho-Cardenosa believes that time-restricted eating offers a sustainable long-term approach to weight loss. "The fact that participants were able to maintain weight loss after 12 months shows that time-restricted eating can be a viable strategy for long-term weight management," she said.
The debate on the optimal time for time-restricted eating doesn't stop here. Another question is whether specific diets, like the Mediterranean or Paleo diets, might be better suited to time-restricted eating. Moreover, future studies could explore the effects of combining time-restricted eating with exercise on cardiometabolic health and ectopic fat depots.
One expert, Mir Ali, a board-certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, concurs with these findings. He points out that time-restricted eating benefits can extend beyond weight loss, as it can help people reduce their energy intake naturally. However, he emphasizes that determining the specific time window and the combinations of diets that could yield the best results remains a topic of ongoing research.
For those considering trying time-restricted eating, some valuable tips come from registered dietitian nutritionist Monique Richard. She recommends mapping out a typical day to identify areas where nutritional needs could be met within an eight-hour window. Richard also advises focusing on the reasoning behind one's eating habits – whether it's hunger, boredom, or access – and looking into the what, when, why, and how related to one's food choices. By being intentional with these aspects, individuals can enhance their bodies' functioning and ultimately reap the rewards of a healthier lifestyle.
- The study indicates that time-restricted eating, regardless of the time of day, can aid individuals in achieving long-term weight loss, making it a practical strategy for weight management.
- The lead author of the study, Alba Camacho-Cardenosa, highlights that time-restricted eating encourages natural energy reduction, which can facilitate short-term weight loss without the need for strict calorie counting.
- The findings suggest that time-restricted eating not only assists in weight loss butalso improves other health factors, such as reducing hip and waist circumferences.
- Future scientific research may focus on evaluating the impact of specific diets like the Mediterranean or Paleo diets in conjunction with time-restricted eating, as well as the effects of combining it with fitness and exercise on overall cardiometabolic health.
- Registered dietitian nutritionist Monique Richard advises individuals considering time-restricted eating to assess their nutritional needs throughout an eight-hour window, be mindful of their eating triggers, and employ intentional practices to support their body's functioning for a healthier lifestyle.
