What is the best for losing weight according to science

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A randomized controlled trial conducted by researchers at the University of Illinois at Chicago revealed that time-restricted eating (intermittent fasting) produced similar weight loss results as traditional calorie counting among racially diverse adults with obesity.

A University of Illinois at Chicago study found that time-restricted eating (intermittent fasting) resulted in similar weight loss and improved insulin sensitivity as traditional calorie restriction among obese adults. Participants in the time-restricted eating group ate fewer calories and lost more weight over the course of a year than those who made no changes to their eating habits. More research is needed to understand individual responses to each dietary intervention.

A small randomized controlled trial found that time-restricted eating, also known as intermittent fasting, produced weight-loss outcomes similar to conventional calorie counting in an ethnically diverse group of obese adults. The study also showed that participants who engaged in time-restricted eating for 8 hours had improved insulin sensitivity compared to those in the control group who ate their calories at any point over the course of 10 or more hours per day. The study was published in the Annals of Internal Medicine.

Obesity is a major health problem. Many traditional weight loss diets involve calorie counting, which can be stressful and difficult to do well. Time-restricted eating, without counting calories, has become a popular weight loss strategy because it’s so easy to do. It is unclear if it is effective for weight loss, especially after a short term.

Researchers from the University of Illinois at Chicago studied 90 adults with obesity from the greater Chicago area to determine whether intermittent fasting or calorie-restricted eating would be more effective for controlling weight and reducing cardiometabolic risk.

Participants were randomly assigned to one of 3 groups: eating for 8 hours (eating from noon to 8:00 pm only, not counting calories); Calorie restriction (cutting 25% of their calories per day), or no change in calorie intake, with eating spread out over 10 or more hours throughout the day. Both the time-restricted eating and calorie-restriction groups met regularly with a dietician. Participants were not blinded.

The authors found that the participants who participated in the time-restricted eating ate 425 fewer calories per day than the control group and lost about 10 pounds more than the control group after one year. The calorie-restricted group consumed 405 fewer calories per day and lost about 12 more pounds after one year. Participants showed high adherence to both interventions.

The authors of the accompanying editorial from the Anschutz Center for Health and Wellness and the Department of General Internal Medicine at the University of Colorado School of Medicine say that access to dietitians likely helped participants in the restricted eating group make healthier food choices.

They believe the results of this study can help guide clinical decision-making in part by taking individual preferences into account, rather than simply choosing a diet that may be most effective. They stress that the results of this study highlight the significant individual variability in weight loss using these interventions, and that more research is needed to determine who would benefit most from each of these interventions.

References:

“Summary for Patients: Time-Restricted Eating Without Calorie Counting for Weight Loss” June 27, 2023, Annals of Internal Medicine. DOI: 10.7326/P23-0003

“Time-restricted eating without caloric counting for weight loss in a diverse population: a randomized controlled trial” By Shuhao Lin, MS, RD, Sofia Cienfuegos, PhD, Mark Ezpeleta, PhD, Kelsey Gable, PhD, RD, Vasiliki Pavlo, MS, RD, Andrea Mulas, MS, RD, Kaitie Chakos, MS, RD, Mara McStay, MS, RD, Jackie Wu, MS, RD, Lisa Tussing-Humphreys, PhD, RD, Shaina J. Alexandria, PhD, Julienne Sanchez, MD , Terry Unterman, MD and Krista A. Varady, PhD, June 27, 2023, Annals of Internal Medicine.DOI: 10.7326/M23-0052

“Time-Restricted Eating for Bariatrics? The Devil in the (Counseling) Details” by Adam H. Gilden, MD, MSCE and Victoria A. Catenacci, MD, June 27, 2023, Annals of Internal Medicine. DOI: 10.7326/M23-1396

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