Not eating after 6 PM has merit for improving weight loss and fat loss. If this program fits your lifestyle, give it a shot. The benefit of this type of program is that there are no counting calories or having to calculate prescribed calorie ranges for every meal.
SHOULD YOU EAT AFTER 6 PM FOR FAT LOSS SUMMARY
- Many fitness experts have said you should not eat after 6 PM for fat loss.
Those that followed an early time-restricted eating window (8 hours) lost more weight and body fat compared to those that ate with a longer eating window (12 hours).
Early time-restricted eating did not result in reductions in lean mass.
SHOULD YOU EAT AFTER 6 PM FOR FAT LOSS
Intermittent fasting (IF)is the practice of alternating eating combined with extended periods of fasting. Weight loss of 5% to 10% has been associated with improved quality of life, reduction in pain, and lowered heart disease risk factors.(Ryan & Yockey, 2017) Making necessary dietary changes can have optimal effects on health even without weight loss, resulting in delayed disease progression.
In recent years, IF has been hyped for losing weight and body fat. Check out the intermittent fasting reddit threads for people’s experience using intermittent and time-restricted feeding schedules. There are many different types of restricted feeding schedules, such as 18/6 intermittent fasting (i.e., the first number  represents the fasting time window, the second number  represents the eating time windows), 14 10 intermittent fasting, 20 4 intermittent fasting, etc.
Previous studies have found no differences between IF and regular diets when calories are similar. For example, the New England Journal of Medicine (NEJM intermittent fasting study) study found no difference in weight loss after a year of time-restricted eating compared to a standard diet. (Liu et al., 2022)
There has been debate as to what is the best time-restricted eating plan is best for fat loss and weight loss. Some studies have found that early time-restricted eating is better for weight loss, whereas others have found no difference in eating time when calories are similar. Early time restricted eating has been suggested to result in greater calorie burning, fat burning, and greater suppression of appetite compared to late-night eating. (Bo et al., 2017; Garaulet et al., 2013; Jakubowicz et al., 2013; Wolff & Esser, 2019; Xie et al., 2022)