Studies Yield Diverse Answers About Time-Restricted Eating
After a recent cascade of diverse studies yielding seemingly different answers about time-restricted eating, FNCE this week provided an excellent opportunity to gain perspective from researchers who are serious about this subject. Krista Varady, Shuhao Lin, and Vicky Pavlou brought a much needed focus on the science behind this pop nutrition phenomenon.
A Helpful Alternative
Though seemingly conflicting answers from diverse studies about time-restricted eating can be confusing, Varady explained that the bottom line is really quite simple. Some people find it easier to watch the clock than to count calories. A typical time-restricted eating regimen might be to eat only between 10:00 am and 6:oo pm. Eat whatever you wish, but not outside that time frame.
Thus, she explained, adherence is high, people wind up eating less, and lose about three percent of their weight over a 12 weeks. This has been shown to bring a reduction in blood pressure.
Lin explained that this approach can also be effective for maintenance of a reduced weight, based upon her research published in Annals of Internal Medicine last year. She and her colleagues found good adherence compared to a conventional approach of calorie restriction in this 12-month study. Both groups lost similar amounts of weight and had similar improvements in insulin sensitivity. She noted that a 10-hour window for eating could be effective for weight maintenance.
In type 2 diabetes, Pavlou explained that her research shows advantages for time restricted eating in terms of weight loss and adherence compared to calorie restriction. But she found no difference in effect on glycemic control.
Limitations
Amid much hype about intermittent fasting and time-restricted eating, it’s helpful to be mindful of the limitations. It does not produce superior weight loss compared to caloric restriction. In fact, a recent study suggests that caloric restriction is likely the way this technique exerts its effect. People eat fewer calories when they limit their time for eating. But many people find it easier to watch the clock than to count calories.
Timing Matters
Varady was careful to explain that timing matters. Pushing the window earlier in the day (8 am to 4 pm) is clearly better for glycemic control. But it is worse for adherence. This aligns with anecdotal wisdom that many dietitians are quick to share. Later, heavier meals are not so good for our health.
In sum, if people are looking for metabolic magic from time-restricted eating, they are likely to find disappointment. But it is entirely true that this can be a simple approach to manage weight and produce modest health gains – simply adopting an 8 to 10 hour window for meals.
Click here for an excellent review of the science on this subject, authored by all three of these presenters.
Time, painting by Georges Valmier / WikiArt
Subscribe by email to follow the accumulating evidence and observations that shape our view of health, obesity, and policy.
October 10, 2024
