It turns out that a diet that limits 'eating time' has almost the same weight loss effect as calorie restriction
The mainstream method of dieting is calorie restriction, in which the calorie intake of meals is calculated and the amount of energy consumed is not exceeded. However, it is difficult to remember and record how many calories are contained in what kind of food, so it is often the case that miscalculations occur or end up with a bald day. Experiments have shown that a simpler, ``time-restricted diet,'' in which you eat within a fixed time frame of the day, has almost the same effect as calorie restriction.
Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population: A Randomized Controlled Trial: Annals of Internal Medicine: Vol 176, No 7
Intermittent fasting and calorie counting about equal for weight loss – new study
https://theconversation.com/intermittent-fasting-and-calorie-counting-about-equal-for-weight-loss-new-study-208254
Researchers at the University of Illinois at Chicago studied 90 overweight adults aged 18 to 65 to assess the long-term effectiveness of an increasingly popular diet, 'Time-Restricted Eating.' We gathered people and conducted an experiment for one year.
Participants in the experiment were a ``meal time restriction group'' that limited the time they could eat to 8 hours from 12:00 to 20:00 instead of not calculating calories. They were randomly divided into three groups, a 'calorie restriction group' that controlled % and a 'control group' that continued to eat as usual, and continued the diet for 6 months. As a result, both restricted groups lost about 5% of their body weight.
Half a year later, the research team relaxed the restrictions on each group and conducted another six-month experiment. Specifically, the meal time of the 'meal time restricted group' was extended to 10 hours from 10:00 to 20:00, and the calorie intake of the 'calorie restricted group' was raised to the same amount as the standard calorie intake. .
Weight was measured after a total of one year of the experiment, and participants in both experimental groups lost 4% of their weight before the start of the experiment, confirming that both had the same weight loss effect. The participants were measured not only for their weight, but also for their waist and fat mass, and both groups showed similar improvements.
David Clayton of Nottingham Trent University, who contributed a commentary article on the paper to the academic media The Conversation, said, ``The results of this study show that you can lose weight if you limit your time without restricting your calorie intake. It shows the
While they were able to lose weight, none of the groups showed improvements in indicators such as insulin or cholesterol levels, but another study published in 2023 found that early hours from 8:00 to 16:00 Restriction has been shown to improve glycemic control.
Similar results were reported in studies in which meals were eaten earlier and within a 10-hour window.
It turns out that it is healthier to finish 3 meals a day early and within 10 hours - GIGAZINE
We don't know why the timing of calorie intake makes a difference, but avoiding eating late in the day can affect weight loss, says Clayton, ``metabolism is more efficient earlier in the day. , which may match your natural wake and sleep pattern, which means your body may be better able to utilize nutrients if you get them early in the day.' .
A study from the University of Illinois at Chicago also reaffirmed the importance of not only restricting calories and eating times, but also focusing on the quality of your diet. Participants in both groups received healthy eating guidance and cognitive-behavioral therapy to reduce impulsive eating during the experimental period. This is because it is possible that
In addition, there was considerable individual variation in the amount of weight loss among participants in each group, suggesting that dieting involves some factors other than calorie intake and meal times. Regarding the relationship between diet and weight loss, which gradually becomes clearer, Clayton said, ``Diet is difficult no matter what method you use. It suggests that it can be done, but some people lose weight more than others, and so far it's not clear why.'
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