Time-restricted eating (TRE), a popular form of intermittent fasting, involves consuming all your calories within a specific daily window, typically between 8 to 12 hours. For example, you might eat between 10 a.m. and 6 p.m. and fast the rest of the day.
According to a 2022 review published in JAMA, TRE can help regulate circadian rhythms, improve blood sugar control, and promote weight loss by reducing overall calorie intake. “Sometimes it’s just easier to not eat than it is to make a healthier food choice, especially later at night,” says Elliot Beadle, RDN, LDN, Sports and Performance Dietitian Nutritionist at St. Luke’s University Health Network.
The key mechanism behind time-restricted eating is calorie control. “If you want to lose weight, you still need to be in a calorie deficit,” Beadle explains. “You can’t consume more calories in your eating window than your body is burning throughout the day or you won’t lose weight.”
The Potential Benefits , and Limits, of Fasting
Research from the National Institutes of Health suggests intermittent fasting may enhance insulin sensitivity, trigger autophagy (the body’s process of clearing damaged cells), and increase human growth hormone production — all linked to better metabolic health and longevity.
However, these benefits vary between individuals. “We can’t guarantee these processes work the same way for everyone,” Beadle notes. “What we do know is that TRE helps people avoid unnecessary eating and be more mindful of hunger cues.”
Why Timing Isn’t Everything
Skipping breakfast alone doesn’t qualify as intermittent fasting, especially if your later meals include high-calorie, low-quality foods. “Skipping breakfast doesn’t automatically mean you’re doing intermittent fasting,” Beadle says. “If you’re going to make up those calories later in the day with poor food choices, you’re missing the point.”
For best results, combine TRE with nutrient-dense foods, resistance training, and adequate sleep. That combination helps you see real results — and sustain them.
