Limited duration of caloric restriction could potentially support long-term weight management.
Over the past few years, the pop-ularity of the intermittent fasting diet has skyrocketed. This eating plan, also known as time-restricted eating, is all about squeezing meals into a specific time window during the day.
There's been loads of debate about the best time to schedule the eating window - either early or later in the day. But a groundbreaking study presented at the European Congress on Obesity 2025 suggests that keeping weight off is achievable through time-restricted eating, no matter what time of day you chow down.
The study, not yet published in a peer-reviewed scientific journal, recruited 99 participants from Spain with an average age of 49, all considered to have overweight or obesity. These folks were randomly placed in one of four groups for 12 weeks:
- Eating whenever, with no restrictions
- Early time-restricted eating (8-hour window starting before 10:00 AM)
- Late time-restricted eating (8-hour window starting after 1:00 PM)
- Self-selected time-restricted eating (8-hour window whenever the participants wanted)
Researchers took measurements like body weight and waist and hip circumference of each participant at the beginning, after 12 weeks, and 12 months after the study wrapped up.
Turns out, all time-restricted eating groups managed to lose more weight than the eat-whenever group. In fact, after 12 weeks, all groups experienced lower hip and waist measurements, with the most significant drop in the early time-restricted eating group.
But here's the kicker: at the 12-month mark, folks in the eat-whenever group started to regain weight, while all three time-restricted eating groups maintained the weight loss. Plus, they kept their waist circumference in check - even at the one-year mark.
"Our findings show that time-restricted eating can be an effective strategy for both short-term and long-term weight loss, without the need for strict calorie counting," said Alba Camacho-Cardenosa, PhD, lead author of the study. "Limiting the eating window may naturally help people reduce their energy intake and keep the weight off."
So, whether you prefer an early bird or a night owl approach to eating, it looks like time-restricted eating can be a powerful tool in your weight-loss quest. But this is just the beginning - future research could uncover even more ways to tailor this strategy to individual needs.
As for how to get started with intermittent fasting, it's all about figuring out what works best for your daily routine and nutritional needs. Consider mapping out your typical day to identify where meals fit in and see if they can be squeezed into an 8-hour window. And, as always, consulting with a healthcare professional or registered dietitian can help provide personalized guidance.
- The popularity of intermittent fasting, a form of weightloss and weightmanagement, has skyrocketed over the past few years, with the diet, also known as time-restricted eating, being all about squeezing meals into a specific time window during the day.
- A groundbreaking study presented at the European Congress on Obesity 2025 suggests that keeping weight off is achievable through time-restricted eating, no matter what time of day one chows down, indicating its potential for long-term health-and-wellness benefits.
- In a study involving 99 participants with overweight or obesity, four groups were formed - eat-whenever and three time-restricted eating groups - and each group experienced a significant drop in weight and waist and hip circumference after 12 weeks.
- Interestingly, while all time-restricted eating groups managed to lose more weight than the eat-whenever group, the early time-restricted eating group showed the most significant drop in waist and hip measurements.
- The study's lead author, Alba Camacho-Cardenosa, PhD, concluded that time-restricted eating can be an effective strategy for both short-term and long-term weight loss, suggesting that limiting the eating window may naturally help people reduce their energy intake and maintain the weight loss.
