September 28, 2020
Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity
JAMA Intern Med. Published online September 28, 2020. doi:10.1001/jamainternmed.2020.4153
Question What is the effect of time-restricted eating on weight loss and metabolic health in patients with overweight and obesity?
Findings In this prospective randomized clinical trial that included 116 adults with overweight or obesity, time-restricted eating was associated with a modest decrease (1.17%) in weight that was not significantly different from the decrease in the control group (0.75%).
Meaning Time-restricted eating did not confer weight loss or cardiometabolic benefits in this study.
Abstract
Importance The efficacy and safety of time-restricted eating have not been explored in large randomized clinical trials.
Objective To determine the effect of 16:8-hour time-restricted eating on weight loss and metabolic risk markers.
Interventions Participants were randomized such that the consistent meal timing (CMT) group was instructed to eat 3 structured meals per day, and the time-restricted eating (TRE) group was instructed to eat ad libitum from 12:00 pm until 8:00 pm and completely abstain from caloric intake from 8:00 pm until 12:00 pm the following day.
Design, Setting, and Participants This 12-week randomized clinical trial including men and women aged 18 to 64 years with a body mass index (BMI, calculated as weight in kilograms divided by height in meters squared) of 27 to 43 was conducted on a custom mobile study application. Participants received a Bluetooth scale. Participants lived anywhere in the United States, with a subset of 50 participants living near San Francisco, California, who underwent in-person testing.
Main Outcomes and Measures The primary outcome was weight loss. Secondary outcomes from the in-person cohort included changes in weight, fat mass, lean mass, fasting insulin, fasting glucose, hemoglobin A1c levels, estimated energy intake, total energy expenditure, and resting energy expenditure.
Results Overall, 116 participants (mean [SD] age, 46.5 [10.5] years; 70 [60.3%] men) were included in the study. There was a significant decrease in weight in the TRE (−0.94 kg; 95% CI, −1.68 to −0.20; P = .01), but no significant change in the CMT group (−0.68 kg; 95% CI, -1.41 to 0.05, P = .07) or between groups (−0.26 kg; 95% CI, −1.30 to 0.78; P = .63). In the in-person cohort (n = 25 TRE, n = 25 CMT), there was a significant within-group decrease in weight in the TRE group (−1.70 kg; 95% CI, −2.56 to −0.83; P < .001). There was also a significant difference in appendicular lean mass index between groups (−0.16 kg/m2; 95% CI, −0.27 to −0.05; P = .005). There were no significant changes in any of the other secondary outcomes within or between groups. There were no differences in estimated energy intake between groups.
Conclusions and Relevance Time-restricted eating, in the absence of other interventions, is not more effective in weight loss than eating throughout the day.
The Internet is full of experts, I wonder where they got their expertise from? Most of them are not fully fledged experts on any one subject but seem to have gathered their facts rather than knowledge from here and there.
Until the above study came about, FASTING including an extreme fasting of eating only one hour a day, was popular in the USA. They touted the benefits of loss of weight the Americans adding each year to the weight of the planet.
Always remember if you eat less and especially if you eat less FOOD rather than less fabricated food or industrial food , you would lose weight. But like all the other diets, the weight would return.
I have been trying to see how many hours during the day that my digestive mechanism is at relative rest.. it was a nice experiment to tabulate and I found that I was fasting about 14/15 hours each day, effectively reducing my daily intake of food in two instalments, and completely avoiding snacks (I would like to know about this SNACKS , its history, who introduced it and I am certain it is an introduced cultural phenomenon. In France there is a rigid practice of GOUTER around 4 pm for children which is religiously observed.
As many philosopher/nutrition counsellors have suggested: Eat Food, Eat when you are hungry, Eat mainly plant based food, Avoid Fast Food and definitely all Ultra Processed food!
Bon apetite..
