Excess abdominal fat, also known as belly fat, is a cause for the development of chronic diseases like cardiovascular disease, type 2 diabetes and metabolic syndrome. Reducing belly fat is important. This video will explain the scientific evidence of whether time-restricted eating can effectively reduce excess belly fat.
Time-restricted eating involves limiting daily food consumption to a designated time window. The time frame can typically range from 6 to 10 hours, without altering the calorie intake. This pattern aligns eating habits with the body’s circadian rhythms, potentially optimising metabolic processes. Time-restricted eating focuses on when you eat rather than what you eat.
Following a time-restricted diet, your body switches from burning glucose for energy to burning stored fat during the fasting periods, which is called lipolysis. Fat burning is improved when your insulin levels drop during fasting. It also helps hormones to regulate, like cortisol and ghrelin, which influence belly fat storage.
A study conducted to investigate the effects of early time-restricted eating on weight loss and fat reduction in adults with obesity showed that participants lost approximately 6.3 kg over the study period. Still, there was no significant difference in the reduction of body fat.
Time-restricting eating is associated with a reduction in body weight and fat mass. It is a dietary strategy for reducing body weight and improving metabolic health. It can impact overall fat loss, but more investigations are required to understand the impact of time-restricted eating on belly fat.
If you are planning to start time-restricted eating with 12:12, 12 hours of eating and 12 hours fasting. Prioritise whole foods, lean protein, fibre, vegetables and healthy fats to stay satiated and for a balanced diet. Do strength training and cardio exercises regularly. Diet and exercise are a good combination for a fit health.
Kripa, is a Specialist Dietitian at The London Obesity & Endocrine Clinic. She has helped many patients overcome weight management barriers. ©Simplyweight
