StackTerminal.Health

BETA

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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Evidence
5 records
5 recordsBest grade:Moderate
Biomarkers
HDL CholesterolLDL CholesterolTriglyceridesInsulinBody WeightBMIBlood GlucoseHbA1cBody Fat %Insulin Sensitivity

Moderate evidence suggests time-restricted eating can improve metabolic risk markers and reduce visceral fat, particularly in individuals with obesity or metabolic syndrome. However, its effectiveness for weight loss in type 2 diabetes is less clear, indicating a need for further research.

Weight loss
Adults with type 2 diabetes · RCT
Low

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
Moderate

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
Moderate

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
Moderate

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
Moderate

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.
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How to take it

Consume all meals within an 8-10 hour window daily.

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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