The eating habit that reduces belly fat according to a study
If you're trying to lose weight, then you surely know that there are endless options when it comes to potentially beneficial diets. However, a new study found that a certain eating habit is not only effective, but can also help you lose weight and reduce belly fat.
The study, recently published in Cell Reports Medicine , involved 162 participants who were asked to stick to a specific eating habit for three months, with 44 of the participants choosing a time-restricted diet, 47 participants following a low-carb diet, and 44 participants a combination of the above. They were also asked to consume their meals between eight hours that lasted from either 8 a.m. until 4 p.m. or 12 p.m. until 8 p.m.
After the three-month period, the findings showed that all three eating habits could lead to weight loss. However, only the time-restricted diet resulted in the participants losing abdominal visceral fat.
Also read: Brown fat: The secret to fast weight loss and the foods that activate it
"I think this is good news for people struggling with obesity or metabolic syndrome ," said Lori Walker, a registered dietitian and health expert on the study. "Both low-carb diets and time-restricted eating seem to be effective treatments for weight loss, so it's worth trying both to see which works best for you."
As for why time-restricted eating can be effective for weight loss without counting calories, Walker explains that time-restricted eating "helps control the amount of food you eat." over a period of time, you're less likely to overeat," he adds.
A time-restricted diet can also help reduce visceral fat, the study found. As for why it might be more effective than a low-carb diet, it might be because a low-carb diet can be difficult to stick to long-term. It is restrictive and can be difficult to maintain, whereas a time-restricted diet is more flexible and easier to follow.
According to the new study, it was confirmed that the eight-hour time frame is also important. "I think it's a good starting point for people who want to try a time-limited diet," says Walker. "It's not too restrictive, so it's easy to follow - but it's still enough to see results. If you want to see even more benefits, you could try a longer time - like 10 hours. But ultimately, it's up to you and what are you comfortable with".
Time-restricted eating involves a regular, 24-hour cycle of eating and fasting, with meals, snacks and drinks strictly limited to the same 8-10 hour time period each day. It is a form of intermittent fasting in which people can eat whatever they like during a set period, but must fast for the rest of the time.
Another 2022 study notes that pilot human studies suggest benefits include improvements in obesity, diabetes and cardiovascular disease. Time-restricted eating can also improve sleep and mental health.
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