If you want to lose weight, new research shows that timing is everything. This is because using the power of your daily routine, the 24-hour cycle that controls bodily processes such as metabolism, hunger and drowsiness, can have a major impact on weight loss. A new study, published in the journal Obesity looked at how people used to eat meals earlier in the day. The researchers found that eating during a certain time window (and fasting outside of this time period) can help suppress your appetite, burn fat and ultimately relieve your waistline.
The diets were isocaloric, which meant that all participants consumed the same number of calories. Each group still ate three meals a day and slept for the same amount of time.
Even if it does not seem intuitive to pack your food in a shorter window and at other times, ETRF participants fasted less than the control group. The limited food window led during the day to fewer food cravings and overall increased feeling of fullness while awake. In addition, eTRF dieters consumed more energy during the day than the control group.
Based on this data, the researchers set out to answer a key question: whether the weight loss through the eTRF diet is due to increased energy expenditure or not a decreased appetite. Eventually, they found that "meal-time interventions promote weight loss mainly by suppressing appetite". They also concluded that eTRF can increase weight loss by helping the body burn more fat. Overall, however, they argue that aligning meals with the circadian rhythm of the body may be "an effective strategy for reducing appetite and losing weight."
Other research points to the benefits of eating, even in accordance with your daily routine. Previous studies, including a 2013 study from Japan, show that nocturnal snacking disturbs the body's natural metabolism, changes fat metabolism and increases the risk of obesity.
In addition, this study is a kind of continuation of a study from 2018 the same researchers. The previous study found that the eTRF diet lowers blood pressure and appetite. This is probably because there is no need to eat for 18 hours: "eTRF means to have dinner in the afternoon and fast the rest of the day," the study says. The natural rhythm of your body can be an effective way to to maximize weight loss. It's not just about what you eat, but also when .