Timing Vs. Calories: Unraveling the Weight Loss Mystery

The usual strategy for losing weight is to calculate calories and aim to consume fewer each day. It is a time-consuming and error-prone approach that frequently produces poor results. Intermittent fasting, often known as time-restricted eating, maybe a more straightforward alternative for persons looking to lose weight. But, in terms of weight loss, is intermittent fasting superior to calorie counting? A new study published in the Annals of Internal Medicine sought to answer this question. It demonstrated that the two strategies could be equally beneficial when combined with professional counseling (1^✔ ✔Trusted Source
Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population

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Long-Term Effects of Time-Restricted Eating and Calorie Restriction on Obesity

Researchers from the University of Illinois Chicago recruited 90 obese persons aged 18 to 65 for their year-long study. The participants were assigned to one of three groups at random:

• a time-restricted eating group that had to consume all of their calories between noon and 8 p.m. each day;
• a daily calorie restriction group that had to reduce their calorie intake by 25% by closely tracking their diet; and
• a control group that followed their normal dietary patterns throughout the study.

In the first six months, the participants dropped roughly 5% of their initial body weight on both diets. The diets were then tweaked to help keep the weight off for the next six months.

The time-restricted eating group expanded their eating window to ten hours (10 a.m. to 8 p.m.), whereas the daily calorie restriction group raised their calorie intake to match their requirements, which were determined based on their weight, height, age, and activity levels. The control group followed the same eating habits.

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Time Restriction vs. Calorie Deficiency: Comparing Effects on Weight Loss and Body Composition

The researchers hypothesized that participants who focused on limiting the number of hours they ate would lose and maintain more weight than those who focused on calculating calories. These two diets were also evaluated for their impact on body composition (muscle, fat, and bone mass), waist circumference, and a variety of health markers.

The study discovered that restricting the amount of time you may eat and the number of calories you can consume was equally helpful for losing weight. After 12 months, participants in both groups dropped roughly 4% of their initial body weight.

Both diets lowered waist circumference and fat mass to comparable degrees. Despite the differences in techniques, diet records demonstrated that calorie intake was lowered to a similar level with both diets.

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Influence of Time-Restricted Eating on Health Markers and Metabolism

Neither diet altered health markers such as glucose, insulin, or cholesterol levels. One reason for this could be because the late time-restricted eating window (12 pm to 8 pm) was thought to be more acceptable for participants. There is evidence that eating earlier in the day (8 am to 4 pm, for example) can result in more weight loss and better blood glucose management.

Scientists are unsure why this is the case. However, studies show that our metabolism is more efficient earlier in the day, which corresponds to our normal waking and sleeping habits. This suggests that nutrients ingested early in the day may be better used by the body.

Calorie Restriction: Key Factor in Weight Loss with Time-Restricted Eating

Previous research has revealed equal weight loss when comparing time-restricted eating and other popular variants of intermittent fasting (such as the 5:2 diet) to daily calorie restriction. These studies all suggest that calorie restriction – whether done by restricting the time people are permitted to eat or calculating the number of calories consumed – is the most important factor in determining weight loss.

The new study demonstrates that time-restricted eating can result in weight loss even when there is no specific directive to cut calorie consumption. Another aspect of this study was the racial variety of the participants (79% of whom were black or Hispanic), implying that the findings can be extended more broadly than in most previous investigations.

Role of Counseling and Individual Variability in Weight Loss Outcomes

However, one crucial component of this study that makes concluding that these interventions alone are sufficient to help people lose weight challenging is the fact that participants in both dietary intervention groups got extensive counseling throughout the study.

This includes healthy-eating advice as well as cognitive behavioral therapy (a sort of talk therapy) to curb impulse eating. This most likely helped individuals lessen the desire to eat high-calorie foods after their fasting period was over. It is controversial if this study proves that time-restricted eating and daily calorie restriction are equally helpful for weight loss, or whether professional support for good eating aids in weight loss.

A recent study, however, discovered that time-restricted eating without additional support did not result in weight loss after three months. Individual participants on each diet lost significantly different amounts of weight. This shows that for some persons, time-restricted eating or daily calorie restriction may be more successful than for others.

Dieting is challenging no matter what method is chosen. This new study reveals that intermittent fasting can help people lose weight, but that some people will benefit more than others. We don't know why this is the case.

Reference:

1. Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse Population - (https://www.acpjournals.org/doi/10.7326/M23-0052)

Source-Medindia