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Fat loss can help you not only look and feel fit, but it can also help you fight chronic conditions like diabetes and obesity. As such, doctors and nutrition experts urge people to lose fat from their bodies through diet and fitness activities. So, when gastroenterologist Dr Pal Manickam detailed how calorie counting and time-restricted eating helped him lose weight, we decided to learn more.
“Calorie counting and time-restricted feeding are my favourite methods for weight loss and they worked for me. Use this method for at least 6 weeks consistently,” he shared in a video on his YouTube channel.
Time-restricted eating involves concentrating your meals within a specific window during the day, typically between sunrise and sunset. “This period aligns with when our digestive enzymes, insulin, and other metabolic processes are most active. Eating within this window is believed to promote better digestion, higher metabolism, and a healthier gut microbiome compared to eating at night,” said Dr Sukhvinder Singh Saggu, director minimal access, GI and bariatric surgery, CK Birla Hospital (R), Delhi.
It encourages the body to burn fat for fuel during fasting periods, leading to reduced fat mass and improved body composition. “Moreover, it can enhance cellular repair processes, reduce inflammation, and improve cardiovascular health,” described Shruti K Bhardwaj, chief dietician, Zydus Hospitals, Ahmedabad.
According to Dr Saggu, recommendations suggest consuming your first meal around 1.5 hours after waking and your last meal 2-3 hours before bedtime. “This could involve a moderate breakfast, a larger lunch, and an early dinner before sunset,” said Dr Saggu.
• Improved metabolism and digestion
• Better blood sugar control
• Favourable cholesterol levels, with higher HDL (good) and lower LDL (bad) cholesterol
The internal clock of the body, which controls metabolism, sleep patterns, and other physiological processes, is leveraged by time-restricted eating. The goal of eating within a restricted window is to increase metabolic efficiency, which may lower the risk factors linked to diabetes and obesity, experts explain. “The metabolic switching that occurs during the fasting phase enables the body to move from burning glucose as its main energy source to burning fat. This change helps with insulin sensitivity, which is important for controlling and avoiding diabetes, in addition to helping with weight reduction,” said Dr Sanjay Agarwal, head of department- diabetes, obesity and metabolic diseases, Sahyadri Super Speciality Hospital, Nagar Road, Pune.
“Studies have shown that even when consuming the same amount of calories, mice fed within an 8-hour daytime window (8:00 AM to 8:00 PM) exhibited better health outcomes compared to those fed during the night (8:00 PM to 8:00 AM). The night-fed group experienced higher blood sugar, and cholesterol levels, and a greater risk of chronic diseases like fatty liver disease,” said Dr Saggu.
For individuals with obesity, time-restricted dieting offers a structured eating pattern that can promote calorie control and reduce overall calorie intake, leading to weight loss, said Bhardwaj.
While TRE shows promise, it’s not without challenges. Dr Agarwal said that adherence to the eating window can vary significantly among individuals, highlighting the need for personalised guidance.
Dr Agarwal, however, also added that long-term studies are needed to fully understand the impact of TRE on obesity and diabetes management. “The journey towards effective management of obesity and diabetes requires personalised nutrition plans. TRE offers a flexible, potentially impactful option for those struggling with these conditions. However, individual preferences, lifestyle, and medical history should guide the adoption of any dietary strategy, including TRE,” said Dr Agarwal.
