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We found that over 12 weeks or more, the three methods resulted in similar weight loss: 1.4–1.8kg., our body can't respond to the hormone insulin properly. This can lead to weight gain, fatigue and can increase the risk of a number of chronic diseases such as diabetes.However, this might not be the case for everyone. Some people naturally have an evening"chronotype", meaning they wake up and stay up later., no matter the method.
It's also unclear if the benefits of time-restricted eating are due to the timing itself or because people are eating less overall. When we looked at studies where participants ate freely but followed an eight-hour daily eating window, they naturally consumed about 200 fewer calories per day.In the past, clinicians have thought about weight loss and avoiding weight gain as a simile equation of calories in and out.
There are no easy ways to lose weight. So choose a method, or combination of methods, that suits you best. You might considerconsuming your calories earlier, by focusing on breakfast and lunch. Improving the quality of your diet is important to prevent this weight gain and the strategies above might also help.
Finally, there's still a lot we don't know about these eating patterns. Many existing studies are short-term, with small sample sizes and varied methods, making it hard to make direct comparisons. More research is underway, including well-controlled trials with larger samples, diverse populations and consistent methods. So hopefully future research will help us better understand how altering our eating patterns can result in better health.
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