Researchers at The University of Western Australia (UWA) have published three studies exploring the effects of time-restricted eating (TRE)—a form of intermittent fasting where people eat within a set window each day. The findings suggest that TRE may offer weight loss benefits, improved well-being, and lifestyle advantages, though some challenges remain.
What is Time-Restricted Eating?
TRE involves limiting food intake to a specific period, such as 10 AM to 6 PM, and fasting for the remaining hours. This approach is believed to align with the body’s natural circadian rhythm, which could enhance metabolism and overall health.
Dr. Hilmi Rathomi, who led the research at UWA’s School of Population and Global Health, explained that TRE is becoming more popular because of its simplicity and low cost.
Study 1: TRE in Healthcare Settings
The first study, published in Nutrients, examined 271 adults attending metabolic health clinics in Perth to see how TRE worked in real-world healthcare settings.
Key findings:
- 81% of participants who practiced TRE saw improvements in weight, BMI, and waist size.
- The 16:8 method (eating within eight hours and fasting for 16 hours) was the most common approach.
Dr. Rathomi noted that TRE is attractive for weight management because it is easy to follow and does not require expensive diet plans or supplements.
Study 2: How People Sustain TRE
The second study, published in Nutrition & Dietetics, focused on how people successfully maintain TRE in the long term. Researchers conducted in-depth interviews with 21 adults to understand their experiences.
Findings revealed that flexibility and a supportive environment were crucial for sustaining TRE. Participants developed strategies to manage hunger, cravings, and social situations, such as:
- Keeping busy during fasting hours.
- Choosing nutrient-rich meals (high in protein and vegetables) to stay full.
- Adjusting fasting schedules for special occasions or social events.
Professor Sandra Thompson, co-author of the study, emphasized that adherence is key to any diet. She noted that social and psychological factors can make it harder for some people to stick to TRE, so healthcare providers may need to offer personalized advice.
Study 3: TRE’s Benefits Beyond Weight Loss
The third study, published in Obesities, looked at people who had practiced TRE for three months to five years. It found that TRE offers more than just weight loss benefits.
Participants reported improvements in:
- Joint pain
- Digestion
- Mental clarity and focus
- Energy levels
- Self-confidence
Many viewed TRE not as a diet but as a lifestyle change that reduced stress around meal planning. However, some participants experienced social disruptions, such as challenges during family meals and gatherings.
Professor Thompson highlighted that while TRE showed psychological and physical benefits, the results should be interpreted with caution. Other lifestyle changes, such as improved diet or increased physical activity, may have contributed to the benefits reported.
The Future of TRE Research
While these studies show promising results, long-term trials are needed to fully understand TRE’s impact on health and its potential as a public health strategy.
Dr. Rathomi and Professor Thompson agree that TRE could be a manageable and low-cost option for some people, but personalized support may be necessary to help individuals overcome social and psychological challenges.
If future research confirms these benefits, TRE could become a widely recommended approach for improving weight management and overall well-being.
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The research findings can be found in Nutrients.
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