Counting Calories vs. Counting Time: Which Works Best for Weight Loss?
When most people think about dieting, they think about counting calories. But there's another
way to lose weight that focuses on when you eat instead of how much. Let's look at both ways
and see how they work.
What is Time Restricted Eating?
Time restricted eating means you only eat during certain hours of the day. Scientists have studied
this way of eating since 1915, but it only became popular in the 2000s. You might also hear it
called "intermittent fasting" - they mean the same thing.
There are two main ways people do time restricted eating:
1. The 6/18 way: You eat during 6 hours of the day and don't eat for the other 18 hours. For
example, you might eat only between noon and 6 PM.
2. The 5:2 way: You eat normally for 5 days of the week. On 2 days (not back-to-back), you
eat very little - only 500 to 600 calories.
What About Counting Calories?
Counting calories means keeping track of everything you eat to make sure you don't eat too
much each day. While this works, many people find it hard to do. It takes a lot of work to write
down and add up all your calories every day.
What Do Studies Show?
Scientists studied these two ways of eating to see which works better. Here's what they found:
People who counted time lost about 10.6 pounds after a year
People who counted calories lost about 11.5 pounds after a year
Both ways worked about the same for weight loss
Time restricted eating helped people with diabetes control their blood sugar better
How to Start Time Restricted Eating
If you want to try time restricted eating, start slowly:
1. Begin with a longer eating window (like 10 hours)
2. Slowly make your eating window shorter until you reach 6 hours
3. Pick times that work with your schedule
4. Remember to eat healthy foods during your eating window
Important Tips to Remember
Even when you're only eating during certain hours:
Choose healthy foods
Avoid lots of processed foods
Stick with the plan long-term
Pick eating times that fit your daily routine
What Works Best?
Both ways can help you lose weight. The best choice is the one you can stick with for a long
time. Instead of changing your whole life to fit a diet, choose a way of eating that fits your life.
Good luck to you on your healthy journey.
Stay Healthy, Stay Strong,
Dr. Leon Katz
drkatweightloss@gmail.com
Sources:
1) Intermittent fasting and weight loss Systematic review. Stephanie Welton MSc et al.
Canadian Family Physician; vol 66 February 2020 117-125 https://bit.ly/4j4ALcy
2) Time-Restricted Eating Without Calorie Counting for Weight Loss in a Racially Diverse
Population: A Randomized Controlled Trial, Shuhao Lin, MS, RD et al. Annals of
Internal Medicine: volume 176(7):885-895
https://bit.ly/4j8qr3f
This article is for educational purposes. Talk to your doctor before starting any new diet.
