New research suggests that intermittent fasting, focusing calories earlier in the day, and eating fewer meals may be more effective for weight loss than traditional care and nutritional advice. Researchers from Bond University analyzed 29 clinical trials with almost 2,500 participants to compare the effectiveness of changing when you eat versus what you eat. Time-restricted eating, limiting meals to a specific window of the day, has shown mixed results in previous studies, with some linking it to weight loss, better metabolic health, and improved immune function.
However, there are conflicting findings regarding the health benefits of time-restricted eating. While some studies have shown positive results, a major study reported that those who ate in an eating window of less than eight hours per day had a higher risk of cardiovascular disease mortality compared to those who ate within a 12 to 16-hour window. The Bond University review, published in JAMA Network Open, concluded that having an eating window of eight hours or less resulted in the greatest weight loss, especially for participants with higher body mass index.
Registered dietitian nutritionist Stephanie Schiff recommends time-restricted eating to her clients, noting its potential benefits for metabolism and sleep. She herself practices a 12-hour eating window but suggests tailoring the plan to individual lifestyle and nutrition needs. Schiff advises against eating after 6 or 7 p.m. to allow for proper digestion, slower metabolism, and improved sleep. If an earlier dinner is not feasible, she suggests having a heavier meal during the day and tapering off eating in the evening while still allowing for a small, healthy snack a few hours after dinner.
The Bond researchers also found that consuming calories earlier in the day led to more weight loss and that eating fewer meals was associated with minor weight reductions. However, concerns were raised about the quality of some of the studies analyzed, highlighting the need for larger trials with longer follow-up periods. Overall, the research suggests that strategies such as intermittent fasting, focusing on when to eat, and eating fewer meals may offer benefits for weight loss and overall health, although individual preferences and needs should be taken into account when designing a plan. Further research is needed to determine the long-term effects of these dietary approaches.
