by - Researchers from Johns Hopkins University in Maryland report that time-restricted eating and calorie counting lead to similar weight loss results.
- The study suggests that time-restricted eating naturally reduces about 200 to 550 calories per day.
- Experts say this eating pattern can work well for some people, but the quality and quantity of what you eat is even more important.
The weight loss results from time-restricted eating are nearly the same as traditional calorie counting, according to a study from Johns Hopkins University in Maryland published today in Annals of Internal Medicine.
Time-restricted eating is a dieting method that defines the hours of the day that one consumes daily calories. Also known as intermittent fasting, common fasting schedules include 16:8 (fasting for 16 hours, eating in an 8-hour window), or the once-a-week 24-hour fast and following a relaxed eating schedule for the rest of the week.
Specific calorie counting is usually not part of time-restricted eating.
Past research and proponents of time-restricted eating have claimed that this dietary pattern improves longevity, promotes weight loss through nutritional ketosis, reduces the risk of various diseases, and improves cognition.
In their randomized controlled trial, the researchers looked at 41 adults with obesity and prediabetes.
Participants were randomly assigned to either follow a fasting schedule or count calories. Both groups received identical prepared meals with specific instructions about when to eat them.
Participants assigned to a time-restricted eating schedule followed a 14:10 fasting schedule – fasting for 14 hours and eating between 8 am and 6 pm They consumed most of their calories before 1 p.m
Participants assigned to general calorie counting ate between 8 am and midnight, consuming most of their calories in the evening.
After three months, participants in both groups were assessed for weight loss and changes in fasting glucose levels, waist circumference, blood pressure, and lipid levels.
Researchers concluded that the results between the two groups were essentially the same.
“The results of the study that the health benefits of intermittent fasting only due to calorie restriction completely support my opinion,” Dr. Julie Manasseh, a specialist in obesity medicine at Weight Journey: Medical Weight Loss who was not involved the study, said Medical News Today.
Although she supports intermittent fasting as a weight loss method, Manasseh says the benefits seen in research are the results of the weight loss itself, not the fasting. Other experts agree with her assessment.
“It’s hard to say whether I completely agree with the conclusion of this recent study or not,” explained Shetal Desai Rautela, registered dietitian and owner of Diabetes & Lifestyle Care.
Rautela, who was not involved in the research, advised caution before buying into any particular diet or nutrition study.
“As a professional in the field of nutrition, it is extremely important to keep up with the latest research,” Rautela said. Medical News Today. “The American Heart Association (AHA) recently published findings that
Some experts criticized the AHA report. Furthermore, another recent study published by the Endocrine Society in 2023 concluded almost the opposite – saying that a 16:8 fasting schedule improved glucose levels and cardio-metabolic health.
“Overall, what’s important is what helps you lose weight safely,” Rautela said, recommending that those considering fasting should have a thoughtful discussion with their health care provider about start.
“Intermittent fasting can be difficult to keep up day in and day out, both physiologically and practically,” said Rautela.
“Any caloric restriction will always provide initial results for someone trying to lose weight,” Rautela said. “The higher the weight loss goal, the faster the initial weight loss on the scale. But is it sustainable?”
“For some people, if any diet feels too forced, restrictive and difficult to sustain, it’s probably not worth the effort,” Rautela said, adding that it can improve your relationship with natural hunger pangs for body.
“I always tell my clients that there is no quick fix when it comes to weight loss,” explained Rautela, adding that she often dispels myths about intermittent fasting.
“Intermittent fasting is not just about eating,” she explained. “It doesn’t matter how and what you eat. The quality and quantity of your calories doesn’t matter, even if you’re fasting.”
Rautela noted that processing the calories from a Big Mac makes a big difference compared to a well-balanced meal made up of whole, fresh foods.
Manasseh suggested three basic approaches to reducing your calorie intake: eating low-calorie foods with more fiber, eating smaller portions at meals, and eating less—including intermittent fasting.
“You can use one, two, or all of these methods to achieve calorie restriction,” she said.
Like Rautela, Manasseh warns against restrictive diets.
“Very restrictive diets – which have been the staple of the diet industry – often involve cutting out entire food groups,” she said. “Diets like 5:2, where people fast for two full days a week, are unsustainable in the long term.”
Hunger cues and ideal eating patterns also vary from person to person.
“I have patients who never eat breakfast because they don’t feel hungry early in the morning,” explained Manasseh. “For these patients, I recommend that they continue not to eat breakfast and only have lunch and dinner when they are hungry. These patients are following a fasting schedule, but it suits them because it fits the pattern of their internal hunger cues.”
“Culturally, we’re always surrounded by food,” Rautela said, adding that she’s helped some of her clients learn to recognize the real hunger after a fasting schedule.
Rautela said she tries to embrace her clients’ enthusiasm for any nutrition or weight loss approach.
“If they’re willing to try something, it shows they’re concerned about their health and want to explore it further,” she explained. “My job is to develop their knowledge base so they can make the right and safe decision with the support of their healthcare team.”
Like Rautel, Manasseh said mindless eating when you’re not hungry is a consistent challenge that fasting can help with.
“Emotional eating and stress eating, or too much alcohol, are also major factors for most of my patients,” Manasseh said. “This needs to be addressed.”
Both Manasseh and Rautela expressed the importance of helping each person develop an approach to nutrition that fits their goals, habits, lifestyle and personality.
“I start with the patient’s normal diet and help them make improvements to reduce calories while making sure it’s sustainable long term,” Manasseh said. “Providing regular support and accountability with progress visits is critical to their success.”
“Over the years, I’ve moved away from a one-size-fits-all approach,” Rautela said. “I’ve seen the most weight loss success with clients when we check in frequently to work through challenges and behaviors and recognize their progress.”
Losing weight is, of course, only step one. Maintenance comes next.
“The door never closes when it comes to sustaining your weight loss,” said Rautela. “But that’s a whole different story.”
