New Research Reveals Diet Success Lies in Calorie Intake
Intermittent fasting has garnered widespread attention, championed by celebrities like Jennifer Aniston and Chris Pratt, as a popular approach to weight loss. However, new findings suggest that the success of this diet may not depend solely on timing but on calorie consumption.
A study conducted by US researchers reveals that while limiting your eating window can help, the real factor behind weight loss is consuming fewer calories than your body needs. The study, published in the Annals of Internal Medicine, suggests that cutting calories is more critical for weight loss and stabilising blood sugar than the time frame in which you eat.
What the Study Found
The research team, led by Dr. Nisa Maruthur of Johns Hopkins University, focused on two groups of obese participants, aged 59 on average, with a Body Mass Index (BMI) of around 36. The study divided them into two groups, each following a time-restricted eating window: one from 8am to 6pm and the other from 8am to midnight. Over 12 weeks, both groups adhered to a balanced diet of fruits, vegetables, whole grains, and minimal saturated fat, avoiding junk food.
Participants in the 10-hour eating window lost an average of 2.3kg (5.1lbs). Interestingly, those in the longer eating window, who consumed the majority of their calories in the evening, lost slightly more weight at 2.6kg (5.7lbs).
Despite this minor difference, the researchers found that neither group experienced significant improvements in fasting glucose, waist circumference, blood pressure, or cholesterol levels. The real determining factor in their weight loss was the reduction in calories consumed, not the timing of meals.
“It’s Not Just the Time Window”
Commenting on the results, Dr. Maruthur said, “It makes us think that people who benefit from time-restricted eating — meaning they lose weight — it’s probably from them eating fewer calories because their time window’s shorter and not something else.”
This study challenges the widespread belief that time-restricted eating alone can drive weight loss. Instead, the findings highlight the importance of maintaining a calorie deficit, a method long endorsed by experts for managing weight.
Hollywood Endorsements and Divided Opinions
Intermittent fasting first shot to prominence in the early 2010s, gaining a following among Hollywood A-listers such as Kourtney Kardashian and Chris Pratt. Despite its popularity, experts remain divided over its long-term health effects and overall effectiveness.
Critics argue that those who practice intermittent fasting may end up consuming large amounts of food within a short time window, potentially negating the calorie-cutting benefits. Some health professionals have even warned that the diet could increase the risk of strokes, heart attacks, or premature death.
A Focus on Calories for Lasting Results
The researchers’ findings suggest that time-restricted eating, while potentially helpful for some, may not provide the long-term benefits many hope for without proper calorie control. After 12 weeks, the study concluded that there were no significant changes in glucose levels, waist circumference, or blood pressure between the groups.
“Time-restricted eating did not decrease weight or improve glucose homeostasis relative to a usual eating pattern,” the researchers wrote, adding that the diet’s weight-loss effects in prior studies may have been driven primarily by reductions in caloric intake rather than the time frame itself.
A Common-Sense Approach to Weight Loss
While intermittent fasting continues to attract devotees, this new research suggests that a focus on calorie control, balanced eating, and healthy habits may be the key to sustainable weight loss.
For those hoping to lose weight, the message is clear: it’s not just about when you eat, but how much.
How to Calculate Your Body Mass Index (BMI)
Your BMI is a measure of body fat based on your weight and height. It’s a helpful tool to determine whether you’re in a healthy weight range.
- Formula (Imperial): BMI = (weight in pounds / (height in inches x height in inches)) x 703
- Formula (Metric): BMI = (weight in kilograms / (height in meters x height in meters))
BMI Categories
- Under 18.5: Underweight
- 18.5 – 24.9: Healthy
- 25 – 29.9: Overweight
- 30 or greater: Obese
Keep in mind that BMI doesn’t account for factors such as muscle mass or ethnicity, which can impact health risks. Always consult a healthcare provider for more comprehensive advice on weight management.
