Time-Based Approach: Regulating Blood Sugar and Reducing Belly Fat without Calorie Counting

Join CNN's Eat, But Better: Mediterranean Style and discover an enticing and scientifically supported way of eating that will enhance your overall well-being. In a recent controlled study, individuals with type 2 diabetes experienced significant reductions in abdominal fat and improvements in blood sugar levels by adhering to a time-restricted diet - comparable to those who monitored their calorie intake. This insightful trial involved 75 participants and spanned over a period of six months.

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This diet with exercise reduces dangerous belly fat and more, study says

Lead study author Krista Varady, a nutrition professor at the University of Illinois Chicago, stated in an email that the findings indicate time-restricted eating as a promising option for individuals with type 2 diabetes who are tired of counting calories for weight loss. Varady, who previously led a July study involving a diverse group of 77 individuals, found that time-restricted eating yielded comparable results to calorie counting in terms of weight loss over the course of a year.

In the recent study published in JAMA Network Open, individuals who monitored time instead of counting calories experienced a slightly greater weight loss. The findings revealed that time-restricted eating resulted in a 3.6% reduction in weight, while calorie counting led to a 1.8% loss compared to the control group. Interestingly, participants in the time-restricted eating group naturally consumed around 300 fewer calories per day by restricting their eating window to 8 hours, even though they had the freedom to eat whatever they desired.

Both groups saw a significant improvement in their A1C, a test that averages blood sugar levels over the previous three months, which was important and surprising.

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According to a study, walking for just 2 minutes after meals can effectively improve blood sugar levels. The findings show that both groups managed to decrease their A1C levels by an impressive 0.9%, a significant achievement. As a starting point of 8, their A1C has now dropped to 7, and if they manage to go below 6.5, it would signify successful remission of diabetes.

Both groups experienced equal reductions in dangerous visceral belly fat, a major factor in the development of diabetes, heart disease, and stroke. "While individuals with type 2 diabetes should prioritize blood sugar control, losing weight, especially visceral fat, typically results in improved blood sugar management," Varady explained. "Despite the difference in overall weight loss between the two groups, they both achieved similar reductions in visceral fat and waist circumference."

"We speculate that this might be why their blood sugar improved similarly, even though the weight loss was different on the scale."

Debate on time-restricted eating

According to Dr. David Katz, a specialist in preventive and lifestyle medicine and the president and founder of the nonprofit True Health Initiative, time-restricted eating is merely a tactic to reduce daily calorie intake and promote weight loss. It does not possess any unique metabolic advantages. The benefits attributed to time-restricted eating stem from the reduction in calories consumed.

Preventive cardiologist Dr. Ethan Weiss previously adhered to time-restricted eating in his personal life. However, a clinical trial he conducted revealed no advantages for weight loss or cardiovascular health. Surprisingly, individuals participating in his study, who fasted from 8 p.m. until noon the following day, experienced a loss of lean mass, encompassing muscle tissue.

Middle Eastern cuisine: freshly made hummous, a spread made from chickpeas and seasoned with sumac and oil. Served with flat bread.

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However, there was no loss of lean muscle mass in the new study, Varady said.

In a study conducted in 2022, 139 obese Chinese individuals were monitored for a year. The study found no distinctions in body fat, metabolic risk factors, or overall weight between time-restricted eating and calorie control.

Weiss, being inspired by prior research, developed an interest in time-restricted eating. Previous studies had observed that mice consuming high-fat, high-sugar foods within an eight-hour timeframe did not experience weight gain or health issues, unlike other mice that consumed the same diet throughout the day. Consequently, Weiss adopted a noon to 8 p.m. eating window in 2014. However, he discontinued this practice following the unfavorable outcomes of his own study.

Weiss, who is associated with the Cardiovascular Research Institute at the University of California, San Francisco, acknowledged that he experienced weight loss from this method. However, he mentioned that his family strongly disliked it. He explained that whenever they went out in the morning, by noon he would be feeling hungry, which would interrupt their plans as they had to stop for him to have a meal. His family even jokingly referred to him as a nuisance.

Although not directly involved in the new study, Weiss acknowledged its quality and stated his belief that the debate on the advantages of counting time versus calories is still ongoing.

"Although there is a significant scientific debate surrounding this topic, I personally do not perceive it as a cure-all solution," stated Weiss. "Perhaps it can be incorporated into a range of interventions that we can provide individuals. This approach appears to be reasonable to me."

Making healthy choices is key to losing weight, experts say, but having support all the way makes the journey easier.

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Individuals vary in their weight loss needs, according to experts, which is why there exists a wide range of dietary choices. Nonetheless, one aspect is evident: receiving support during the process of losing weight is beneficial.

Varady advised individuals interested in trying time-restricted eating to begin with a 10- to 12-hour eating window and progressively reduce it to eight hours within a span of a few weeks.

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"Prior to attempting time-restricted eating, individuals with type 2 diabetes should consult their doctor or a dietitian to ensure compatibility, as certain medications may lead to low blood sugar levels without concurrent food consumption," she advised. Furthermore, she emphasized the importance of maintaining proper hydration during the fasting period to mitigate potential side effects like dehydration-induced headaches.

Katz explains that time-restricted eating may be suitable for certain individuals but not for everyone. He suggests that employing multiple strategies would be beneficial as it allows individuals to find the approach that suits them best and is most comfortable. Additionally, Katz emphasizes that while controlling calorie intake is essential, it should not overshadow the importance of the overall quality of one's diet. The timing and composition of meals hold greater significance than just when we eat.