Researchers from The University of Western Australia have unveiled three studies on the growing practice of time-restricted eating (TRE), shedding light on its impact on health, well-being and its potential in clinical settings.
A form of daily fasting, TRE limits food intake to a specific window each day, such as 10am to 6pm, while participants abstain for the remaining hours.
Study leader Dr Hilmi Rathomi from UWA's School of Population and Global Health said the approach, which aligns eating patterns with the body's natural circadian rhythm, was gaining popularity for its potential health benefits.
The first study, published in Nutrients, examined the adoption of TRE in real-world healthcare settings and involved reviewing the medical records of 271 adults attending metabolic health clinics in Perth.
It found 81 per cent of those practising TRE experienced modest but significant improvements in weight, BMI and waist circumference.
"TRE emerged as an appealing option for weight management due to its simplicity and low cost, with the 16:8 method – eating within an eight-hour window and fasting for 16 hours daily – the most commonly adopted choice," Dr Rathomi said.
The second study, published in Nutrition & Dietetics, explored how individuals navigated the challenges of TRE and successfully maintained it as part of their lifestyle.
In-depth interviews with 21 adults revealed that flexibility and a supportive environment were key to sustaining TRE in the long-term, with participants adjusting their eating schedules for social events, maintaining a positive mindset, and gradually adapting to the new routine.
"People often developed practical strategies to manage common issues such as hunger, food cravings and social commitments," Dr Rathomi said.
"For example, staying busy during fasting hours and choosing nutrient-dense meals – such as those with more protein and vegetables – helped them overcome these challenges."
Co-author Professor Sandra Thompson, Director of the Western Australian Centre for Rural Health, said with adherence critical for any dietary approach, TRE appeared promising – offering a manageable strategy for some and incurring no additional costs.
"However, social and psychological factors can affect adherence, and so personalised guidance from healthcare providers may be required," Professor Thompson said.
The third study, published in Obesities, investigated the broader impacts of TRE beyond weight loss, with participants who'd practised TRE for at least three months and up to five years or more, reporting wide-ranging benefits.
These included reduced joint pain, better digestion, improved mental clarity, higher energy levels and increased self-confidence.
"Interestingly, participants viewed TRE not just as a diet, but as a lifestyle that improved focus and reduced stress associated with meal planning," Dr Rathomi said.
"However, some did report unfavourable effects, particularly social disruptions during family meals and gatherings."
Professor Thompson said cautious interpretation of the findings was important.
"What stood out was the sense of empowerment participants felt when they could sustain TRE long-term, with the psychological benefits considered equally important to participants as weight loss and other physical health improvements," she said.
"However, we can't conclude that the effects are solely attributable to TRE because other lifestyle changes often occur simultaneously.
"Further studies, especially long-term trials, are needed to fully understand TRE's role in public health strategies and clinical recommendations."
