A study published in Nature Medicine has found that intermittent fasting is a highly effective weight-loss strategy, particularly for overweight and obese adults, with the best results seen when meals are completed before 5 p.m.
The study followed 197 participants over 12 weeks, dividing them into several groups to examine the effects of different eating windows.
One group, known as the “early” group, had an eating window from 9 a.m. to 5 p.m. The “late” group ate between 2 p.m. and 10 p.m., while a third group, the “self-selected” group, could choose their preferred eating window. A final control group maintained their usual eating patterns while participating in nutrition and weight management education programs.
The results showed that all fasting groups, regardless of when they ate, experienced greater weight loss than the control group, with an average loss of 7 to 9 pounds. Notably, the early eating group, which concluded meals by 5 p.m., also lost more subcutaneous belly fat.
Manuel Dote-Montero, Ph.D., a lead researcher on the study, emphasized that time-restricted eating—especially finishing meals by 5 p.m.—is an effective and practical method for weight management and abdominal fat reduction. “This approach aligns with natural circadian rhythms, promoting better metabolic health,” he explained.
The study adds to a growing body of evidence, with 40 global studies backing intermittent fasting as a significant driver of weight loss.
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