- Researchers at Johns Hopkins University in Maryland report that time-restricted eating and calorie counting lead to similar weight loss results.
- This study suggests that time-restricted eating naturally reduces approximately 200 to 550 calories per day.
- Experts say that while this eating pattern works for some people, the quality and quantity of what you eat is still most important.
According to one researcher, weight loss results from time-restricted eating are about the same as traditional calorie counting. study A paper from Johns Hopkins University in Maryland was published today. Annual report of internal medicine.
Time-restricted eating is a diet method that defines how many hours of the day you burn calories. Also known as intermittent fasting, common fasting schedules include 16:8 (fasting for 16 hours, eating 8 hours apart), or 24-hour fasting once a week and fasting for the rest of the week. Follow a relaxed eating schedule.
Specific calorie counting is usually not included in time-restricted meals.
past the study And proponents of time-restricted eating say this eating pattern improves longevity, promotes weight loss through nutritional ketosis, reduces the risk of various diseases, and improves cognition.
In a randomized controlled trial, researchers studied 41 adults with obesity and prediabetes.
They randomly assigned participants to either follow a fasting schedule or count calories. Both groups received identical prepared meals with specific instructions on when to eat them.
Participants assigned to time-restricted eating followed a fasting schedule of 2:10 p.m. That meant fasting for 14 hours and eating between 8 a.m. and 6 p.m. I burned most of my calories by 1pm.
Participants assigned to a general calorie count ate between 8 a.m. and midnight, consuming most of their calories in the evening.
After three months, participants in both groups were evaluated for weight loss and changes in fasting blood sugar, waist circumference, blood pressure, and lipid levels.
The researchers concluded that the results for the two groups were essentially the same.
“Studies fully support my own opinion that the health benefits of intermittent fasting are solely due to calorie restriction.” Dr. Julie Manassehsaid an obesity medicine expert at Weight Journey: Medical Weight Loss who was not involved in the study. Today’s medical news.
Manasseh supports intermittent fasting as a weight loss method, but says the benefits seen in the study are a result of the weight loss itself, not the fasting. Other experts agree with her assessment.
“It’s difficult to say whether I completely agree with the conclusions of this recent study,” he explained. Shetal Desai Rautelaa registered dietitian and owner of Diabetes & Lifestyle Care.
Rautela, who was not involved in the study, suggested people be cautious before participating in certain diet and nutrition studies.
“As experts in the field of nutrition, it is very important to keep up with the latest research,” Rautela said. Today’s medical news. “The American Heart Association (AHA) recently published the following study results:
some experts criticized This is the AHA report. Furthermore, one more thing recently: study A paper published in 2023 by the Endocrine Society concluded almost the opposite, stating that a 16:8 fasting schedule improves blood sugar levels and cardiometabolic health.
“Overall, the important thing is what will help you lose weight safely,” Rautela said, suggesting that people considering fasting should first discuss it carefully with their health care provider.
“Intermittent fasting can be difficult to maintain on a daily basis, both physiologically and practically,” says Rautela.
“For people trying to lose weight, any kind of calorie restriction will always have the first result,” says Rautela. “The higher your weight loss goal, the faster your initial weight loss will be. But is it sustainable?”
“For some people, if a diet feels too forced, restrictive, or difficult to stick to, it’s probably not worth the effort,” Rautela warns, even though the body’s natural hunger He added that it has the potential to improve the relationship with the senses.
“I always tell my clients that there is no quick fix for weight loss,” Rautela explains, adding that she often dispels myths about intermittent fasting.
“Intermittent fasting isn’t just about when you eat,” she explained. “What and how you eat still matters. Even when fasting, the quality and quantity of calories are important.”
Rautela pointed out that there is a big difference in the calorie processing of a Big Mac compared to a balanced diet consisting of fresh, whole foods.
Manasseh suggested three basic approaches to reducing calorie intake. These include eating low-calorie foods with more fiber, eating smaller portions, and eating less frequently. This includes intermittent fasting.
“You can use one, two, or all of these methods to achieve calorie restriction,” she said.
Like Rautela, Manasseh also warns against extreme dietary restrictions.
“The highly restrictive diets that dominate the diet industry often exclude whole food groups,” she says. “Diets like 5:2, where you have to fast two full days a week, are not sustainable in the long term.”
Hunger cues and ideal eating patterns also vary from person to person.
“Some patients don’t eat breakfast at all because they don’t feel hungry early in the morning,” Manasseh explained. “I advise these patients to skip breakfast and only eat lunch and dinner when they are hungry. It is suitable for them because it matches the
“Culturally, we are constantly surrounded by food,” Rautela said, adding that some clients relearn how to recognize genuine hunger cues by following a fasting schedule.
Rautela said she tries to embrace her clients’ enthusiasm for all approaches to nutrition and weight loss.
“Their willingness to try something shows that they care about their health and want to explore it further,” she explained. “My job is to build a knowledge base to help them make good and safe decisions with the support of their medical teams.”
Like Lautel, Manasseh said fasting can solve the persistent problem of eating unconsciously when you’re not actually hungry.
“Emotional eating, stress eating, or excessive alcohol consumption are also big factors for the majority of my patients,” says Manasseh. “This needs to be addressed.”
Manasseh and Rautela both expressed the importance of helping each individual develop an approach to nutrition that fits their goals, habits, lifestyle, and personality.
“I start with a patient’s normal diet and help them make improvements to reduce calories while ensuring it is sustainable in the long term,” says Manasseh. “Providing regular support, progress visits and accountability is essential to success.”
“Over the years, I have moved away from a one-size-fits-all approach,” Rautela added. “I have seen my clients lose weight most successfully when I check in frequently to see their progress and address challenges and behaviors.”
Of course, losing weight is only the first step. The next step is to maintain it.
“The door is never closed when it comes to maintaining weight loss,” says Rautela. “But that’s a completely different story.”
