Time-restricted eating vs. fewer calories. Study shows which works best in weight loss
The phrase “different strokes for different folks” really rings true when it comes to people’s taste preferences and eating patterns.
With 40 years in the nutrition business, I’ve come close to hearing it all. And over the years, after hearing the diversity of people’s taste and substance, I continue to grow more accepting of eating styles. I recommend food patterns that are nutritious and however someone manages to do it, so be it.
My only caveat is don’t shame yourself and create guilt over how you eat.
I was thinking about this while reading a recent research article in Annals of Internal Medicine. This small 12-week study compared weight loss for people on time-restricted eating (TRE), vs. a low-calorie food plan. Both groups had their meals prepared by the research kitchen.
The time-restricted group ate between 8 a.m. and 6 p.m. and consumed 80% of their calories before 1 p.m. The group without time restrictions ate at least half their calories after 5 p.m.
Weight loss between the groups was not statistically different. This confirms results from previous studies: It’s the calories, not the time you eat them.
Time-restricted eating has been shown to have metabolic advantages including improved glucose control, reduced inflammation and reduced oxidative stress. With my clients who respond to more structure, having a cutoff of 8 p.m. can reduce the late-night grazing and thus keep calories at the right “price point.”
Personally, I take a little bit from every diet/eating plan. I value intuitive eating and listen to my body. If my body yearns for ice cream, that’s what I do without any guilt at all. I avoid eating after dinner but in the rare instances when I do, it it is guilt free.
I follow some Weight Watchers’ practices and use smaller plates and have half my plate filled with vegetables. I’m a meat-free flexitarian.
My point is to experiment and do what feels right and nutritious for you. I’m calling this the mixed-breed eating plan.
Sheah Rarback MS, RDN is a registered dietitian nutritionist in private practice in Miami.
