Can Time-Restricted Eating Help You Lose Weight?

Eating has turned into an around-the-clock activity for many of us. There might be an early breakfast … then a mid-morning snack … then lunch … then more snacking … then dinner … and then a few final before-bed nibbles.

Add it all up and that’s A LOT of habitual munching that can easily lead to excess calories that fuel weight gain and associated health issues, explains registered dietitian Julia Zumpano, RD, LD.

So, how can you break that dine-all-day cycle to help manage your weight, body fat and health? The answer might be time-restricted eating (TRE).

What is time-restricted eating?

Time-restricted eating is a dietary approach that calls for eating only within specified hours during the day, says Zumpano. Essentially, you create a window of maybe eight to 12 hours where you consume all of your calories.

That could mean scheduling all of your meals and snacks between something like 10 a.m. and 6 p.m. (eight hours) or 7 a.m. and 7 p.m. (12 hours), depending on your schedule and preferences.

In the hours outside of that block of time, you fast — meaning no calories in. (TRE is a form of intermittent fasting.)

“Time-restricted eating is about focusing your eating during a certain window of time during the day and then completely avoiding food outside of that window to get the benefits of fasting,” explains Zumpano.

Can you lose weight with time-restricted eating?

Time-restricted eating may be an effective way to lose weight and reduce body fat, according to various research findings. The approach seems particularly effective if you have obesity or overweight.

One study found that people who adopted an early time-restricted eating schedule from 7 a.m. to 3 p.m. lost more than 5 pounds over 14 weeks. That’s the equivalent of cutting 214 calories from your daily diet — but without cutting those calories.

So, what’s the weight-loss magic in a dedicated fast lasting more than 12 hours? Some of it relates to how your body naturally works.

A fasting period lowers your body’s production of insulin, a hormone that promotes the conversion of glucose (blood sugar) to fat while managing blood sugar levels. This insulin decrease causes your body to burn existing fat to meet its energy needs.

“When you decrease your body’s energy intake and production of insulin, you create metabolic changes that aid in weight loss,” Zumpano explains.

Some weight loss from TRE also may be attributed to just eating less, too. Research shows that most adults eat over the course of nearly 15 hours every day. Cutting that down by a few hours is bound to cut calories.

Plus, let’s be realistic: You’re less apt to make poorer late-night snacking decisions if you stop eating earlier in the evening.

Are there risks to time-restricted eating?

Time-restricted eating and other forms of intermittent fasting aren’t for everyone, cautions Zumpano. It’s best to avoid if you are:

• Pregnant
• Malnourished
• Dealing with low blood sugar (hypoglycemia)
• On certain medications
• A child

Restricted eating may also not be recommended for women in perimenopause given how it may affect hormones.

And if you’re being treated for a chronic disease, talk with your healthcare provider before starting TRE or any other fasting plan to see how (or whether) you can do it safely, advises Zumpano.

While many studies support the concept of time-restricted eating for immediate weight loss and health, conflicting research suggests it may not be an ideal long-term solution — especially when the eating window is on the shorter side.

“It’s important to consider your entire health picture before you decide whether fasting is a good option for you,” recommends Zumpano. “That is where a dietitian can really help by reviewing your medical history, medications and eating habits to suggest a plan that’s right for you.”

Adjusting breakfast and dinner for time-restricted eating

A 10- to 12-hour time-restricted eating plan fits within what many would consider typical eating habits featuring breakfast, lunch and dinner (just without additional snacking as you get closer to bedtime).

Eating a later breakfast or earlier dinner (or both) can help narrow your eating window and expand your fasting time to gain fat-burning benefits.

Zumpano also recommends eating breakfast within one to two hours after getting up. For dinner, she suggests eating at least three hours before you go to bed so you’re not going to bed “with a full belly and skyrocketed blood sugar.”

And of course, what you eat remains important. Whole grains, vegetables, fruit, legumes and healthy fats should be well-represented in your diet. Look for leaner cuts of meat or fish. Try to limit saturated fats and added sugars.

Also, pay attention to lifestyle factors such as exercise, sleep and stress.

Bottom line? Go for it if you want to try time-restricted eating. Talk with your healthcare provider or a registered dietitian to see how it could benefit you. Then, set an eating schedule that fits within your daily routine and activities.

“Experiment with it if you’re interested,” says Zumpano. “There’s a lot of room for flexibility. Find a schedule that works for you and see where it takes you.”