Time-Restricted Eating vs. Calorie Restriction – The Better Approach for a Healthier Life?

Maintaining a healthy weight and improving one’s metabolic health can be challenging, especially for individuals with obesity and nonalcoholic fatty liver disease (NAFLD). Recently, there has been a growing interest in time-restricted eating (TRE) as a potential alternative to calorie restriction (CR) for weight loss and metabolic health improvement. However, are the benefits of TRE significant enough to make it a superior approach to CR in reducing NAFLD and maintaining long-term weight loss?

A Recent Study on TRE vs. CR in Treating NAFLD

A recent study compared the effects of TRE and CR on intrahepatic triglyceride (IHTG) content in individuals with obesity and NAFLD. Both groups had to adhere to the same caloric energy intake, but the TRE group was required to complete their intake between 8:00 am and 4:00 pm. After 6 months and 12 months, IHTG content was reduced in both groups, with no significant difference between them.

The researchers concluded that while TRE alone does not show any additional health advantages, it suggests that calorie restriction is no more effective than time restriction in reducing body fat and visceral fat among individuals with obesity. Furthermore, adding TRE to CR did not show any additional benefits.

Long-Term Weight Maintenance – The More Significant Challenge

Long-term maintenance of a healthy weight is crucial for maintaining overall good health. However, losing weight is often easier than maintaining it. A six-year study conducted by researchers at Johns Hopkins University Medical Center looked at the most effective approaches for long-term weight maintenance.

Limiting calorie intake by limiting meal size and frequency has shown to be more successful at long-term weight maintenance than intermittent fasting, according to the study involving 547 men and women aged 18 or older with different weight statuses. Those who consistently used the researchers’ mobile app were younger and more educated than those who did not. The app tracked information on daily caloric intake, meal frequency, and weight.

The study found that limiting calorie intake by limiting the size and frequency of meals was the most effective approach for maintaining a healthy weight. While intermittent fasting, such as time-restricted eating, can be helpful for short-term weight loss goals, CR may be more beneficial for long-term weight maintenance.

TREATLFLD Study in China – CR Remains the Key Player

Another randomized controlled trial conducted in China concluded that adding TRE to a calorie-restricted diet did not provide added benefits in adults with obesity and NAFLD. The TREATYFLD study involved 88 participants with obesity and NAFLD who were randomly allocated to either a TRE or CR group.

Both groups maintained a diet of 1500-1800 kcal/day for men and 1200-1500 kcal/day for women for 12 months, consisting of 40%-55% carbohydrate, 15%-20% protein, and 20%-30% fat. The TRE group consumed their food only between 8 AM and 4 PM each day, while the CR group had no restrictions on when they could eat.

There were no significant differences between the two groups in intrahepatic triglyceride content reduction or metabolic risk factors. Nevertheless, TRE might be more effective in improving insulin sensitivity than CR. Both diets significantly reduced liver enzymes’ levels without any significant differences from each other.

Conclusion – Diet and Exercise Remain the Key to Weight Maintenance

Overall, limiting calorie intake through calorie restriction by limiting meal size and frequency can be more beneficial for long-term weight maintenance than time-restricted eating. While both approaches show promising results in reducing NAFLD, CR remains the key player. Weight loss through lifestyle modifications like a healthy diet and regular exercise improves liver fat and metabolic disorders, even in the absence of substantial weight loss.

Therefore, focusing on choosing healthy foods, reducing calorie intake, and increasing physical activity are the essential components for maintaining a healthy weight and a healthier metabolic state. Late-night eating should be avoided to prevent acid reflux, which can lead to weight gain over time. Rather than snacking after dinner, taking a walk can help kick-start metabolism for better nighttime digestion.

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