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 [18] represents the fasting time window, the second number [6] 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)

is it bad to eat after 6 early time restricted feeding nejm intermittent fasting no counting eating window not eating after 6 don't eat after 6pm to lose weight early time restricted eating best time restricted eating schedule

DON’T EAT AFTER 6PM TO LOSE WEIGHT

For decades, people looking to lose weight and body fat have been told not to eat after 6 pm. Does eating in the evening result in greater fat storage? Researchers explored if the time you ate affected fat loss and weight loss. Is there a best fasting schedule for weight loss? Researchers divided subjects into two diet groups: subjects ate 500 calories less per day.

In the early time restricted eating group, subjects could eat at 7 am and quit eating after 3 PM (8-hour eating window). The other group was placed on a 12-hour eating window. The subjects were also told to exercise between 75-150 minutes per week. The subjects were required to attend a group fitness class. They subjects met with a dietitian throughout the study to ensure they followed their diet. The subjects took pictures of their food before and after meals which were sent to the researchers via the Remote Food Photography Method to estimate how many calories they consumed.

DOES NOT EATING AFTER 6 PM RESULT IN GREATER FAT LOSS?

At the end of the 14-week study, the early time restricted eating window lost more weight than the 12-hour eating window. The early eating group lost nearly 14 pounds, whereas the 12-hour eating group lost 8.8 pounds. The early time restricted eating group also lost more body fat. Other benefits of time-restricted eating included greater decreases in diastolic blood pressure (i.e., improved cardiovascular health), decreased fatigue, and increased energy levels. This study suggests that eating earlier is more beneficial for weight loss than eating later in the day. Eating earlier also seems to have more beneficial cardiovascular benefits as well.

is it bad to eat after 6 early time restricted feeding nejm intermittent fasting no counting eating window not eating after 6 don't eat after 6pm to lose weight early time restricted eating best time restricted eating schedule

The study’s authors suggested that eating in the morning is more aligned with our body’s natural circadian rhythm in metabolisms, such as improved insulin sensitivity and greater thermic effect of food. (Poggiogalle et al., 2018) Studies have also shown that late-night eating is worse for blood pressure. (Scheer et al., 2009; Shea et al., 2011) Another important finding of the study was that there was no loss of lean muscle even when the subjects stopped eating at 3 PM. There has been speculation that time restricted eating causes muscle loss, but numerous studies have not found time restricted eating to result in muscle loss. (Domaszewski et al., 2020; Martens et al., 2020; Moro et al., 2016; Tinsley et al., 2019)

SHOULD YOU EAT AFTER 6 PM FOR FAT LOSS SUMMARY

In summary, 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.

REFERENCES

Bo, S., Broglio, F., Settanni, F., Parasiliti Caprino, M., Ianniello, A., Mengozzi, G., De Francesco, A., Fadda, M., Fedele, D., Guggino, A., Ghigo, E., & Maccario, M. (2017). Effects of meal timing on changes in circulating epinephrine, norepinephrine, and acylated ghrelin concentrations: a pilot study. Nutr Diabetes, 7(12), 303. https://doi.org/10.1038/s41387-017-0010-0

Domaszewski, P., Konieczny, M., Pakosz, P., Bączkowicz, D., & Sadowska-Krępa, E. (2020). Effect of a Six-Week Intermittent Fasting Intervention Program on the Composition of the Human Body in Women over 60 Years of Age. International Journal of Environmental Research and Public Health, 17(11), 4138. https://www.mdpi.com/1660-4601/17/11/4138

Garaulet, M., Gómez-Abellán, P., Alburquerque-Béjar, J. J., Lee, Y. C., Ordovás, J. M., & Scheer, F. A. (2013). Timing of food intake predicts weight loss effectiveness. Int J Obes (Lond), 37(4), 604-611. https://doi.org/10.1038/ijo.2012.229

Jakubowicz, D., Barnea, M., Wainstein, J., & Froy, O. (2013). High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring), 21(12), 2504-2512. https://doi.org/10.1002/oby.20460

Liu, D., Huang, Y., Huang, C., Yang, S., Wei, X., Zhang, P., Guo, D., Lin, J., Xu, B., Li, C., He, H., He, J., Liu, S., Shi, L., Xue, Y., & Zhang, H. (2022). Calorie Restriction with or without Time-Restricted Eating in Weight Loss. New England Journal of Medicine, 386(16), 1495-1504. https://doi.org/10.1056/NEJMoa2114833

REFERENCES

Martens, C. R., Rossman, M. J., Mazzo, M. R., Jankowski, L. R., Nagy, E. E., Denman, B. A., Richey, J. J., Johnson, S. A., Ziemba, B. P., Wang, Y., Peterson, C. M., Chonchol, M., & Seals, D. R. (2020). Short-term time-restricted feeding is safe and feasible in non-obese healthy midlife and older adults. GeroScience, 42(2), 667-686. https://doi.org/10.1007/s11357-020-00156-6

Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14(1), 290. https://doi.org/10.1186/s12967-016-1044-0

Poggiogalle, E., Jamshed, H., & Peterson, C. M. (2018). Circadian regulation of glucose, lipid, and energy metabolism in humans. Metabolism – Clinical and Experimental, 84, 11-27. https://doi.org/10.1016/j.metabol.2017.11.017

Ryan, D. H., & Yockey, S. R. (2017). Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over. Curr Obes Rep, 6(2), 187-194. https://doi.org/10.1007/s13679-017-0262-y

Scheer, F. A. J. L., Hilton, M. F., Mantzoros, C. S., & Shea, S. A. (2009). Adverse metabolic and cardiovascular consequences of circadian misalignment. Proceedings of the National Academy of Sciences, 106(11), 4453-4458. https://doi.org/10.1073/pnas.0808180106

Shea, S. A., Hilton, M. F., Hu, K., & Scheer, F. A. J. L. (2011). Existence of an Endogenous Circadian Blood Pressure Rhythm in Humans That Peaks in the Evening. Circulation research, 108(8), 980-984. https://doi.org/doi:10.1161/CIRCRESAHA.110.233668

REFERENCES

Tinsley, G. M., Moore, M. L., Graybeal, A. J., Paoli, A., Kim, Y., Gonzales, J. U., Harry, J. R., VanDusseldorp, T. A., Kennedy, D. N., & Cruz, M. R. (2019). Time-restricted feeding plus resistance training in active females: a randomized trial. The American Journal of Clinical Nutrition, 110(3), 628-640. https://doi.org/10.1093/ajcn/nqz126

Wolff, C. A., & Esser, K. A. (2019). Exercise Timing and Circadian Rhythms. Curr Opin Physiol, 10, 64-69. https://doi.org/10.1016/j.cophys.2019.04.020

Xie, Z., Sun, Y., Ye, Y., Hu, D., Zhang, H., He, Z., Zhao, H., Yang, H., & Mao, Y. (2022). Randomized controlled trial for time-restricted eating in healthy volunteers without obesity. Nature Communications, 13(1), 1003. https://doi.org/10.1038/s41467-022-28662-5

About The Author

%d