Researchers from Johns Hopkins University in Maryland conducted a study that found time-restricted eating and calorie counting lead to similar weight loss results. Time-restricted eating involves defining specific hours for daily calorie consumption, such as with intermittent fasting schedules like 16:8 or once-weekly 24-hour fasts. In the study, participants were randomly assigned to either follow a fasting schedule or count calories, and after three months, both groups showed identical weight loss results.
Although time-restricted eating may naturally result in consuming fewer calories, the study found that the weight loss outcomes were nearly identical to traditional calorie counting. Some experts believe that the health benefits seen in research related to intermittent fasting are actually due to the resulting weight loss, rather than the fasting itself. Additionally, recent studies have shown conflicting results regarding the potential risks and benefits of fasting, with some suggesting an increased risk of cardiovascular death and others indicating improved metabolic health.
Registered dietitian Shetal Desai Rautela emphasizes the importance of staying up to date with research findings and consulting with a healthcare provider before starting any diet or nutrition plan. She advises caution when considering fasting, as it may not be sustainable or suitable for everyone in the long term. Rautela points out that the quality and quantity of calories consumed still matter, even with intermittent fasting, and recommends focusing on consuming fiber-rich, whole foods and practicing portion control as part of a calorie-restricted diet.
Dr. Julie Manasseh, a specialist in obesity medicine, also stresses the importance of individualizing nutrition plans to fit each person’s goals, habits, lifestyle, and preferences. She encourages clients to make sustainable changes to their diet, such as consuming smaller portions, eating low-calorie, high-fiber foods, and practicing intermittent fasting if it aligns with their internal hunger cues. Manasseh and Rautela both caution against highly restrictive diets and emphasize the importance of addressing emotional eating habits and stress management to achieve successful weight loss and maintenance in the long term.
Overall, the study highlights the potential benefits of time-restricted eating as a method for weight loss, but also underscores the importance of considering individual needs and preferences when choosing a diet plan. Sustainable weight loss and maintenance require a personalized approach that focuses on improving overall eating habits, addressing emotional triggers, and fostering a supportive environment with regular check-ins and accountability. While time-restricted eating may offer some benefits, it is important to consider all aspects of nutrition, including food quality and quantity, to achieve long-term success.
