Is Time-Restricted Eating a Waste of Time?
If time-restricted eating sounds like the latest fad diet, then you’re not alone in your skepticism. This method of restricting food intake to certain windows of time—typically, eight hours at night and 16 hours during the day—has been popularized by Dr. Satchin Panda, PhD and other health professionals as a strategy to help dieters lose weight fast, but new research indicates that it may not be all it’s cracked up to be. In fact, scientists have found no benefit at all from this type of dieting approach after studying mice on a time-restricted eating program for several months.
The Science Behind Time-Restricted Eating
You’ve probably heard about time-restricted eating (TRE), an increasingly popular diet that advocates for eating only during certain hours—usually between 10am and 6pm. The theory is that not having access to food for 16 hours (or more) will naturally suppress your appetite, leading you to consume fewer calories while allowing your body to enter into a fat-burning state. Because TRE has quickly gained popularity without any scientific studies proving its effectiveness, researchers decided to investigate.
The Benefits Of Time Restricted Eating
There is limited research on time restricted eating, but studies have shown positive results for people who try it. In one study, 20 overweight men and women were randomly assigned to two groups. One group consumed all meals within an 8-hour period every day while they ate normally during the remaining 16 hours. The other group spread out their calories evenly across 12 hours daily with no fasting. At first, both groups showed similar weight loss amounts—but after six months, only participants in time restricted eating saw significant results.
The Negative Side Effects Of A TRF Meal Schedule
In recent research published in Science Advances, 40 men and women were given two eating patterns to follow. In one diet, they were required to eat within an 8-hour window each day. For instance, their first meal would be at 11 AM with their last meal at 7 PM. The other group was able to eat whatever they wanted and however much they wanted for 12 hours each day from 10 AM until 10 PM.
Ending TRF Results In Weight Regain
A study published in Cell Metabolism found that mice who were given time-restricted eating (TRF) while they were obese and then put on a weight-loss plan saw slower weight loss than those on a normal diet. The TRF group ended up losing no more weight than their counterparts and, despite eating less overall, had higher levels of inflammation throughout their bodies. What does that mean for humans?
Does TRF Work For Everyone?
A new study published in JAMA Internal Medicine has revealed that time-restricted feeding (TRF) protocols are ineffective at causing weight loss in obese people. The study analyzed 34 overweight or obese participants and placed them on either a TRF protocol, where they ate only during an 8 hour period each day, or allowed them to eat freely for 16 hours daily.