A limited, time-bound eating plan lasting for three months could potentially support maintaining weight loss.
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Going Long-Term with Time-restricted Eating: Is It a Win for Weight Loss?
Over the past few years, the dietary pattern of intermittent fasting, also known as time-restricted eating, has gained substantial popularity. People are wondering if there's a particular time of day to schedule their eating window during this diet. A recent study presented at the European Congress on Obesity (ECO) 2025 sheds some light on the topic.
Researchers from Spain, in collaboration with institutions like the University of Granada, disciplined 99 participants (average age 49) who were considered overweight or obese. The participants were randomly divided into four groups and followed their assigned diets for 12 weeks: a habitual eating group with no restriction on their eating window, an early-time restricted eating group that fasted for 16 hours and ate during an 8-hour window starting before 10:00 am, a late-time restricted eating group with the same 8-hour eating window starting after 1:00 pm, and a self-selected time-restricted eating group choosing their own 8-hour eating window.
Body weight, waist, and hip circumference were measured at the study's outset, after 12 weeks, and one year later. The results were intriguing.
After 12 weeks, all time-restricted eating groups experienced more weight loss compared to the habitual eating group, reinforcing the notion that time-restricted eating is an effective strategy for short-term weight loss, even without strict calorie counting [1][2]. Interestingly, a larger decline in waist and hip circumference was detected in the early-time restricted eating group.
At the 12-month mark, the experiment unveiled an essential aspect of this dietary approach: it can help maintain weight loss over a longer period. Participants in the habitual eating group gained weight over time, whereas all three time-restricted eating groups successfully maintained their weight loss [2]. Furthermore, not only did they preserve their weight loss, but they also reduced their waist measurements, while the habitual eating group saw an increase.
In summary, time-restricted eating, especially early and late time-restricted versions, can help people lose weight and maintain this loss for at least a year. Researchers are now focusing on studying the combination of time-restricted eating with exercise to further analyze its effects on cardiometabolic health and ectopic fat depots [3].
Interestingly, when asked about the timing of the eating window, Dr. Alba Camacho-Cardenosa, the lead author of the study, expressed that it doesn't seem to have a significant impact as long as the 8-hour window is consistently maintained [2].
For those considering trying time-restricted eating, dietitian nutritionist Monique Richard recommends mapping out a typical day, considering nutritional needs, meal preparation, and the body's housekeeping process called the migrating motor complex [4]. By paying attention to the why, how, what, and when of eating, individuals can create a sustainable plan that promotes both short-term and long-term weight loss.
- Time-restricted eating, particularly the early and late versions, has been proven effective for weight loss and maintenance over a year, according to a study presented at the European Congress on Obesity 2025.
- The study, conducted by researchers from Spain and institutions like the University of Granada, revealed that all time-restricted eating groups experienced more weight loss compared to the habitual eating group after 12 weeks.
- Furthermore, the same study indicated that time-restricted eating can aid in maintaining weight loss and reducing waist measurements over a longer period, while the habitual eating group gained weight and saw an increase in waist measurements.
- Nutritionist Monique Richard advises individuals considering time-restricted eating to map out a typical day, considering factors such as nutritional needs, meal preparation, and the migrating motor complex, for a sustainable weight loss plan.
- Researchers are now focusing on studying the combination of time-restricted eating with exercise to further analyze its effects on cardiometabolic health and ectopic fat depots.
