Could you lose weight by not eating
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Can You Lose Weight by Not Eating?
Time-Restricted Eating (TRE) and Weight Loss
Time-restricted eating (TRE) is a popular weight loss strategy that involves limiting food intake to specific hours of the day. Research has shown that TRE can be effective for weight loss. For instance, a study found that participants who followed an 8-hour TRE schedule (eating between noon and 8:00 p.m.) without calorie counting lost a significant amount of weight compared to a control group that ate over a period of 10 or more hours per day. Another study demonstrated that a 16:8-hour TRE regimen led to a significant decrease in weight among participants.
Calorie Restriction (CR) vs. Time-Restricted Eating
When comparing TRE to daily calorie restriction (CR), the results are mixed. One study found no significant difference in weight loss between participants who followed a TRE schedule and those who adhered to a daily calorie-restricted diet. Similarly, another study concluded that TRE was not more effective than CR for weight loss or metabolic health improvements. However, both TRE and CR were more effective than control conditions in producing weight loss .
Early Time-Restricted Eating (eTRE)
The timing of the eating window in TRE may also play a role in its effectiveness. A study on early time-restricted eating (eTRE), where participants ate between 7:00 a.m. and 3:00 p.m., found that this regimen was more effective for weight loss and improving diastolic blood pressure compared to eating over a period of 12 or more hours. This suggests that the timing of the eating window can influence the outcomes of TRE.
Metabolic Benefits of TRE
TRE has also been associated with various metabolic benefits. A systematic review and meta-analysis of randomized controlled trials found that TRE contributed to significant decreases in body weight and fat mass, particularly in overweight participants. Additionally, TRE showed beneficial effects on lipid profiles, including reductions in triglycerides, total cholesterol, and LDL cholesterol levels.
Mindfulness and Eating Behavior
Mindfulness-based interventions can also play a role in weight loss by addressing reward-driven eating behaviors. A study found that mindfulness training, combined with diet and exercise, significantly reduced reward-driven eating, which in turn predicted weight loss. This suggests that mindfulness can help individuals gain better control over their eating habits, potentially leading to more sustainable weight loss.
Conclusion
In summary, not eating or limiting eating to specific times of the day (TRE) can be an effective strategy for weight loss. However, the effectiveness of TRE compared to other methods like calorie restriction varies. The timing of the eating window and incorporating mindfulness practices can further enhance the benefits of TRE. While TRE shows promise, it is essential to consider individual differences and preferences when choosing a weight loss strategy.
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