A recent study published in the Annals of Internal Medicine suggests that time-restricted eating (TRE), a form of intermittent fasting, may be just as effective as calorie counting for weight loss and long-term weight maintenance. Researchers from the University of Illinois Chicago conducted the study with 90 obese adults from diverse backgrounds. The participants were divided into three groups: a control group that didn’t change their eating habits, a group that reduced their calorie intake by 25%, and a group that only ate between the hours of noon and 8pm.
After six months, both noncontrol groups had lost about 5% of their body weight. The participants were then shifted into the maintenance phase, with the calorie-cutting group adding more calories to their daily intake and the TRE group widening their eating window from 10am to 8pm. After one year, the calorie-counting group had lost an average of 12 pounds, while the intermittent fasting group had lost 10 pounds, which was not a statistically significant difference.
“The key takeaway is that you can achieve the same amount of energy restriction by counting time instead of counting calories,” says Krista Varady, the lead author of the study. This finding could be beneficial for individuals who find it challenging to track their daily calorie intake. Varady explains that by eliminating six hours of eating time per day, TRE targets prime snacking time, particularly at night when many tend to mindlessly overeat.
The study also highlighted the importance of dietary consultations focused on healthy eating and cognitive behavioral therapy in the TRE group. These interventions likely helped participants resist the urge to eat once their eating window had closed.
While some individuals may choose to engage in time-restricted eating on their own, it’s worth noting that professional guidance from dieticians and behavioral therapists can enhance its effectiveness. As for the optimal eating window, earlier starting times have shown metabolic health benefits in past studies. However, Varady suggests that a schedule from noon to 8pm may be more practical and easier to incorporate into one’s lifestyle.
In conclusion, time-restricted eating offers a viable alternative to calorie counting for weight loss and weight maintenance. By focusing on when to eat rather than tracking calories, individuals can achieve similar results while potentially simplifying their dietary efforts. However, seeking professional advice and incorporating healthy eating habits are still integral to long-term success.
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