Double Down on Weight Loss: Can Time-Restricted Eating & Calorie Restriction Be a Winning Combo?

Obesity is a global concern, and calorie restriction (CR) for weight loss can be challenging in the long term. This study published in the European Journal of Clinical Nutrition explored combining CR with time-restricted eating (TRE), limiting eating to specific daily windows. Analysing 8 studies with 579 participants, they found TRE+CR significantly reduced weight, fat mass, and waist size compared to baseline and CR alone. However, no additional benefit was seen for blood pressure, glucose, or cholesterol. Early TRE windows (eating earlier in the day) showed better weight and fat loss when combined with CR. While promising for weight management, long-term effects on chronic conditions and optimal TRE timing need further research. This study focused on each intervention's combined effects, not individual benefits. More research with longer follow-up periods is needed to understand the full potential of TRE for managing obesity and its related health risks. :

Global Concern:

• Obesity prevalence has drastically increased, doubling in 73 countries, posing a major public health challenge.

• By 2030, over one billion individuals are projected to be obese.

• Effective weight management is crucial due to the link between obesity and chronic diseases like heart disease, diabetes, and cancer.

Enter Intermittent Fasting:

• Intermittent fasting (IF) has gained popularity as a weight-loss method due to its effectiveness and ease of use compared to daily calorie restriction (CR).

• IF allows flexible eating patterns within specified timeframes, without daily calorie tracking or food group restrictions.

Time-Restricted Eating (TRE) Emerges:

• TRE, a subtype of IF, defines specific windows for eating and fasting within a 24-hour cycle.

• TRE simplifies weight management by eliminating calorie counting during the eating window.

• The "circadian rhythm hypothesis" suggests aligning eating with light-dark cycles improves metabolism and weight loss.

Researchers conducted a meta-analysis, searching databases for relevant randomized controlled trials (RCTs) published before October 2022. They included eight RCTs, involving 579 participants, that examined the effects of TRE combined with CR on various factors like body weight, fat mass, waist circumference, blood pressure, glucose profile, and lipid profile.

Results

• The combination of TRE and CR significantly reduced body weight, fat mass, and waist circumference compared to baseline and compared to CR alone.

• However, no significant advantage of TRE with CR was observed over CR alone in terms of blood pressure, glucose control, or lipid profile.

• Subgroup analysis revealed that early TRE (restricting eating to earlier hours of the day) yielded better weight loss and fat mass reduction when combined with CR compared to delayed or broader TRE windows.

• The study focused on the combined effects of TRE and CR, not the individual benefits of each intervention.

Mechanistic Insights:

The success of TRE combined with CR in improving body composition can be attributed to various underlying mechanisms. Rhythmic creatine-mediated thermogenesis, for instance, plays a pivotal role in the metabolic advantages associated with time-restricted meals. Moreover, TRE facilitates a metabolic shift from glucose to fatty acids, enhancing oxidative metabolism and energy expenditure, thereby mitigating metabolic disorders without necessitating alterations in food intake.

Strict criteria were used to select studies for this meta-analysis:

• Participants are over 18 years old.

• Participants were assigned to TRE (eating for at least 12 hours daily) combined with moderate calorie restriction (CR).

• Studies reporting outcomes related to body composition or cardiometabolic health (e.g., weight loss, fat mass, blood pressure, lipids).

• Randomized controlled trials (RCTs).

Key Findings:

• Weight Loss: The combined TRE and CR group lost significantly more weight compared to the control group (average decrease of 1.4 kg).

• Fat Mass: TRE and CR led to a decrease in fat mass, with no significant variation between studies.

• Waist Circumference: The combined group had a significantly reduced waist circumference compared to the control group, but there was some variation between studies.

• Blood Pressure: No significant differences between groups were found for systolic or diastolic blood pressure.

• Glucose and Insulin: No significant differences between groups were found for measures like glucose, insulin, or related indexes.

• Lipids: No significant differences between groups were found for total cholesterol, triglycerides, or LDL cholesterol.

• Blood Pressure: While a slight decrease in systolic blood pressure was observed, it wasn't statistically significant. Diastolic blood pressure showed a similar trend with significant but substantial variation between studies.

• Glucose and Insulin: No significant differences between TRE+CR and control groups were found for fasting glucose, insulin, HOMA-IR (insulin resistance), or HOMA-β (insulin secretion).

• Lipids: Similarly, no significant benefits were observed for total cholesterol, triglycerides, or LDL cholesterol in the TRE+CR group compared to controls.

SuSUBGROUPnalyses:

Subgroup analyses unveiled nuanced insights into the differential effects of TRE and CR based on intervention modalities, duration, fasting-to-eating ratios, and geographical regions. Notably, longer-term interventions yielded more pronounced weight loss and body composition improvements, emphasizing the importance of sustained dietary adherence.

Implications and Limitations:

While TRE combined with CR showcased remarkable efficacy in weight management, its impact on cardiometabolic risk factors remained inconclusive. The specificity of the study population and the limited representativeness of participants pose challenges in generalizing the findings. Therefore, there is a pressing need for well-designed, large-scale, and long-term studies to enhance the evidence base and ascertain the potential benefits of this dietary strategy, particularly among individuals with chronic cardiovascular diseases and diabetes.

Conclusion:

In conclusion, our comprehensive analysis underscores the potential of combined time-restricted eating and caloric restriction as a viable approach for promoting weight loss and enhancing body composition. While further research is warranted to elucidate its broader metabolic implications, the findings underscore the importance of personalized dietary strategies in combating obesity and related metabolic disorders.

Research Article

Sun, JC., Tan, ZT., He, CJ. et al. Time-restricted eating with calorie restriction on weight loss and cardiometabolic risk: a systematic review and meta-analysis. Eur J Clin Nutr 77, 1014–1025 (2023). https://doi.org/10.1038/s41430-023-01311-w

Related

https://healthnewstrend.com/shedding-pounds-improving-health-weight-loss-and-its-impact-on-lipid-profile-in-obese-adults

https://healthnewstrend.com/sleep-deprivation-mimics-aging-study-finds-shared-metabolic-signature

https://healthnewstrend.com/fatty-liver-disease-and-obesity-alarming-link-and-essential-steps-to-manage

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