Restricted eating for a period of 3 months could aid long-term weight maintenance
In the realm of dietary trends, intermittent fasting (IF) has skyrocketed in popularity lately. This eating pattern involves having specific periods for eating and fasting throughout the day, leading to weight loss and, crucially, sustaining that loss in the long haul.
In a recent study presented at the European Congress on Obesity (ECO) 2025, the research delved into the optimal time of day for the eating window during IF. Here's the scoop: it seems that when you decide to roll with your IF eating session is a matter of preference with no clear stand-out time that guarantees maximum weight loss benefits.
Termed as time-restricted eating (TRE), this type of eating strategy helps people shed extra pounds and maintain weight loss by limiting their eating to a strict timeframe. For instance, an individual might choose to fast for 12 hours a day and eat for the remaining 12 hours, or opt for a 16-hour fast followed by an 8-hour eating window.
Despite the debate around the best time of day to schedule the TRE eating window, early in the day or later, the study concluded that the duration of the fasting period, typically 16 hours, dominates the discussion. The timing of the eating window, whether it's early morning or late in the day, does not have a significant influence on long-term weight loss outcomes.
The study, led by Alba Camacho-Cardenosa from the Instituto de Investigación Biosanitaria de Granada (ibs.GRANADA) in Spain, randomly assigned 99 overweight or obese participants from Spain with an average age of 49 to one of four groups for 12 weeks:
- Participants who were used to eating windows of 12 hours or more.
- Participants with an 8-hour eating window that commenced before 10:00 am.
- Participants with an 8-hour eating window that started after 1:00 pm.
- Participants with free choice on their 8-hour eating window.
Researchers recorded the body weight, waist, and hip circumference of each participant at the study's start, after 12 weeks, and 12 months later.
After 12 weeks, all TRE groups lost more weight than the habitual eating participants. The study revealed that simply limiting the eating window can aid people in naturally reducing their calorie intake, leading to weight loss. Participants in the early TRE group experienced the most significant decline in hip and waist circumference after 12 weeks. Furthermore, 12 months after the study ended, the habitual eating participants experienced weight gain and an increase in waist circumference, while TRE participants maintained their weight loss.
Camacho-Cardenosa stated that the findings demonstrated that TRE is a sustainable approach to losing and maintaining weight in the long term, making it a crucial tool in obesity management. The research team plans to further investigate how TRE combined with exercise affects cardiometabolic health and ectopic fat depots, and to identify the types of people who benefit the most from specific eating windows to personalize the approach even further.
Mir Ali, MD, a board-certified general surgeon in California, echoed these sentiments, acknowledging the study's findings that the amount of time spent away from eating, rather than the time of day it occurred, was more important. While vexing the obesity crisis continues to rise, Ali believes that any strategy that can aid in maintaining weight loss is crucial.
For those considering trying TRE as a means to shed some pounds, dietitian nutritionist Monique Richard offers practical tips. Richard recommends mapping out a typical day to determine where meals fit in and if the eating window can be adjusted to accommodate an eight-hour window. She also advises considering the body's migrating motor complex and routine as helpful factors in promoting optimal digestion and systemic processes. Moreover, delving into the why, how, what, and when of eating can provide valuable insights to guide your journey towards a healthier lifestyle.
So, there you have it - the flexibility in choosing your IF eating window based on your lifestyle and preferences is reinforced. A consistent approach to adhering to the eating window each day seems to be paramount in reaping the benefits of TRE, making it an accessible and adaptable choice for many seeking to lose weight and maintain their ideal shape.
- The study conducted by Alba Camacho-Cardenosa at the ibs.GRANADA in Spain found that the duration of the fasting period in time-restricted eating (TRE) is more significant than the timing of the eating window for long-term weight loss outcomes.
- The research revealed that simply limiting the eating window can naturally aid people in reducing their calorie intake, leading to weight loss, with participants in the early TRE group experiencing the most significant decline in hip and waist circumference after 12 weeks.
- Dietitian nutritionist Monique Richard suggests mapping out a typical day to determine where meals fit in and adjusting the eating window to accommodate an eight-hour window, considering the body's migrating motor complex and routine for optimal digestion and systemic processes.
- TRE is a sustainable approach to losing and maintaining weight in the long term, according to Alba Camacho-Cardenosa, making it a crucial tool in obesity management.
- Mir Ali, a board-certified general surgeon in California, confirmed the study's findings that the amount of time spent away from eating, rather than the time of day, is more important, emphasizing that any strategy that can aid in maintaining weight loss is crucial.
