Three-month periods of dietary restriction could potentially support long-term weight management
Revised Article:
The surge in popularity over the past few years of the intermittent fasting (IF) diet hasn't been met without debate surrounding the best time of day to schedule the "eating window". A recent study presented at the European Congress on Obesity (ECO) 2025, however, brings some clarity to the matter. According to the study, long-term weight loss is feasible with time-restricted eating, regardless of the specific time of day.
Intermittent fasting, or time-restricted eating, is a growing diet trend that helps people shed unwanted pounds and keep it off through a daily feeding window, such as 12 hours of fasting and the subsequent 12 hours of eating.
The debate about the optimal time of day to eat during IF has been a hot topic in recent years. While some argue that it's best to eat early in the day, others claim that late-afternoon or evening eating is more effective.
Enter the latest research, which reveals that long-term weight loss is possible with time-restricted eating, regardless of the day or time when the eating window falls.
The researchers, from Spain, evaluated the weight loss outcomes of 99 overweight or obese study participants over a 12-week period. The participants were randomly divided into four groups: those who followed their habitual eating pattern, those who practiced early IF (an 8-hour eating window starting before 10 a.m.), those who followed late IF (an 8-hour eating window starting after 1 p.m.), and those who chose their own eating window.
The findings showed that all time-restricted eating groups lost more weight than the habitual eating group after 12 weeks. The study also indicated that all groups experienced lower waist and hip measurements, with the most significant decline noticed in the early IF group.
At the 12-month mark after the study's conclusion, the participants in the habitual eating group gained weight back, while those in all three time-restricted eating groups maintained their weight loss. Moreover, those in the habitual eating group saw an increase in waist circumference, while those in the time-restricted groups saw no change.
According to lead author Alba Camacho-Cardenosa, Ph.D., the study results demonstrate that "time-restricted eating can be an effective strategy for short-term weight loss, even without strict calorie counting". She added that "limiting the eating window may help people reduce their energy intake naturally."
The research is still pending publication in a peer-reviewed scientific journal.
Key Insights on Time-Restricted Eating
If you're considering trying IF for weight loss, there are a few tips to keep in mind:
- Adjust your schedule: Take a look at your daily routine to determine when and what you eat, and how you might adjust to fit an IF eating window.
- Listen to your body: The body follows a natural "housekeeper" known as the migrating motor complex, which assists in the gut's tidying up between meals. Regular mealtimes can help support these systems to work optimally.
- Understand your eating habits: Explore the reasons behind your food choices, how you eat, and when you eat for a holistic approach to maintaining a healthyweight.
- Time-restricted eating, also known as intermittent fasting, can aid in weight management by implementing a daily feeding window, such as 12 hours of fasting followed by 12 hours of eating.
- The optimal time of day for eating during time-restricted eating has been a controversial topic, but a recent study suggests that long-term weight loss is feasible regardless of the specificday or time of the eating window.
- In the study, researchers found that all time-restricted eating groups experienced weight loss and lower waist and hip measurements after 12 weeks, with the most significant decline observed in the early IF group.
- The research supports the idea that nutrition and fitness go hand-in-hand, as limiting the eating window may help people naturally reduce their energy intake and promote weight loss.
- If you're considering time-restricted eating for weight loss, it's important to adjust your schedule, listen to your body, and understand your eating habits to ensure a holistic approach to maintaining a healthy weight and overall health-and-wellness.
