Time-Restricted Eating

Time-restricted eating involves consuming all meals within a specific 8-10 hour window, which may improve metabolic health, aid in weight management, and reduce cardiovascular risk factors.

metaboliccircadiancardiovascularweight-management

Evidence last reviewed: 20 Apr 2026

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Biomarkers studied

Outcomes directly measured across the evidence records below

Cardiovascular

HDL CholesterolLDL CholesterolTriglycerides

Hormonal

Insulin

Metabolic

Body WeightBMIBlood GlucoseHbA1cBody Fat %Insulin Sensitivity

Evidence

5 records

Weight loss

Adults with type 2 diabetes • RCT

PUBMEDLow

Time-restricted eating was not more effective than unrestricted eating for weight loss.

Dose: —Duration: 12 weeksForm: 16:8-hour fasting

Citation: Pavlou et al. (2023). Effect of Time-Restricted Eating on Weight Loss in Adults With Type 2 Diabetes: A Randomized Clinical Trial. Nutrients.

Weight loss

Adults with obesity • RCT

PUBMEDModerate

Time-restricted eating led to significant weight loss compared to control.

Dose: —Duration: 12 weeksForm: 16:8-hour fasting

Citation: Ezpeleta et al. (2024). Time-restricted eating: Watching the clock to treat obesity. Cell Metabolism.

Metabolic risk markers

Adults with obesity • RCT

PUBMEDModerate

Improvement in metabolic risk markers was observed with time-restricted eating.

Dose: —Duration: 12 weeksForm: 16:8-hour fasting

Citation: Jamshed et al. (2022). Effectiveness of Early Time-Restricted Eating for Weight Loss, Fat Loss, and Cardiometabolic Health in Adults With Obesity. Journal of Nutrition.

Visceral fat reduction

Adults with metabolic syndrome • RCT

PUBMEDModerate

Time-restricted eating reduced visceral fat and improved metabolic syndrome markers.

Dose: —Duration: 12 weeksForm: 16:8-hour fasting

Citation: He et al. (2022). Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial. Obesity.

Cardiometabolic health

Adults with obesity • Systematic review

PUBMEDModerate

Time-restricted eating may improve cardiometabolic health compared to longer eating windows.

Dose: —

Citation: Patikorn et al. (2021). Intermittent Fasting and Obesity-Related Health Outcomes: An Umbrella Review of Meta-analyses of Randomized Clinical Trials. Cell Metabolism.

Forms

16:8-hour fasting

Eating within an 8-hour window, fasting for 16 hours.

14:10-hour fasting

Eating within a 10-hour window, fasting for 14 hours.

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