Time-restricted dieting's impact in conjunction with calorie restriction: does it yield additional advantages?
A Fresh Perspective on Time-Restricted Eating vs. Calorie Restriction for Weight Loss
Hunting for effective weight loss strategies can be a daunting task, especially with some many options available. Two prominent methods that often catch people's attention are calorie restriction and time-restricted eating, a type of daily fasting.
Time-restricted eating involves consuming all food within a predetermined window, with common examples being the 16:8 or even more restricted 20:4 approach. The idea here is that restricting eating to specific hours may help limit calorie intake and is simple to follow, potentially boosting adherence. Some research indicates that time-restricted eating can do more than just help with calorie reduction; it may also have anti-inflammatory effects and promote hormonal balance[1].
Calorie restriction, as the name suggests, is about setting a daily calorie goal and sticking to it. This method requires creating a deficit of about 3,500 calories to lose one pound. By consuming 500 fewer calories than necessary to maintain weight, an individual could potentially lose about 1 pound per week[2].
A recently published study compared the effectiveness of time-restricted eating against calorie restriction[3]. The researchers recruited 139 participants between the ages of 18 and 75, all with a BMI between 28 and 45 and no major health issues. The participants were then assigned to either a time-restricted eating or a calorie restriction group.
The time-restricted eating group was limited to eating between 8:00 a.m. and 4:00 p.m., while the calorie restriction group could consume their calories whenever they preferred. The researchers provided dietary counseling to all participants throughout the study.
After one year, the participants were weighed again. Those in the time-restricted eating group lost an average of 6.3 kilograms, while the calorie restriction group shed an average of 8 kilograms. However, from a statistical standpoint, the weight loss was not significantly different between the two groups[3].
Furthermore, the researchers compared blood pressure, fasting glucose, and lipid levels between the two groups and found similar improvements in both[3].
Two registered dieticians, Maryann Walsh and Kristen Kirkpatrick, shared their thoughts on the study with Medical News Today.
Ms. Walsh, the owner of Walsh Nutrition Consulting, noted that time-restricted eating can suit certain lifestyles and can be a welcomed study for those interested in this approach[4]. However, she emphasized the importance of focusing on the quality of food choices before moving into quantity concerns, whether that's calories or time[4].
Ms. Kirkpatrick, dietitian and manager of Wellness Nutrition Services at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, OH, stressed the need for sustainability in weight loss efforts, stating that the best diet is one that individuals can stick to in the long term[4].
Keep in mind that this study is specific to comparing time-restricted eating and calorie restriction, but it's essential to understand that intermittent fasting is a broader category encompassing time-restricted eating. Recent research has shown that a 4:3 intermittent fasting regimen may lead to greater weight loss compared to daily calorie restriction by some individuals[5].
- Exploring the world of weight loss strategies can be overwhelming with numerous options at hand, including time-restricted eating and calorie restriction.
- Time-restricted eating, a form of daily fasting, is a method that restricts food intake to specific hours and has potential anti-inflammatory effects, as well as promoting hormonal balance[1].
- In contrast, calorie restriction involves setting a daily calorie goal and creating a deficit of approximately 3,500 calories to lose one pound[2].
- A recent study examined the effectiveness of time-restricted eating against calorie restriction, using 139 participants with a BMI between 28 and 45[3].
- Although the time-restricted eating group lost an average of 6.3 kilograms, and the calorie restriction group shed an average of 8 kilograms, the weight loss was not significantly different statistically[3].
- Blood pressure, fasting glucose, and lipid levels showed similar improvements in both groups[3].
- Two registered dieticians, Maryann Walsh and Kristen Kirkpatrick, voiced their opinions on the study, emphasizing the importance of food quality over quantity, and the significance of sustainability for long-term success[4].
- Besides time-restricted eating and calorie restriction, recent studies indicate that a 4:3 intermittent fasting regimen might lead to greater weight loss for some individuals compared to daily calorie restriction[5]. Science continues to unravel the health-and-wellness, fitness-and-exercise, and other nutrition facets involved in effective weight management.
