Eating Early Makes You Less Hungry and Burns More Fat
Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation but Does Not Affect Energy Expenditure in Humans
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
eTRF increased protein oxidation by 13 ± 4 g/day—meaning the body broke down more muscle protein to make glucose during fasting.
People assume fasting preserves muscle—but this shows the body may sacrifice protein to maintain blood sugar, which could be a hidden downside.
Practical Takeaways
Try eating all your meals between 8 a.m. and 2 p.m. for 5 days to see if your evening cravings and hunger spikes decrease.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
eTRF increased protein oxidation by 13 ± 4 g/day—meaning the body broke down more muscle protein to make glucose during fasting.
People assume fasting preserves muscle—but this shows the body may sacrifice protein to maintain blood sugar, which could be a hidden downside.
Practical Takeaways
Try eating all your meals between 8 a.m. and 2 p.m. for 5 days to see if your evening cravings and hunger spikes decrease.
Publication
Journal
Obesity (Silver Spring, Md.)
Year
2019
Authors
E. Ravussin, R. Beyl, E. Poggiogalle, D. Hsia, C. Peterson
Related Content
Claims (10)
Eating earlier in the day helps the body switch more easily between burning carbs and fat, which is a sign of better metabolic health.
Eating earlier doesn’t make people move more or less during the day—activity levels stay the same.
Eating earlier makes your hunger feel more even all day long, instead of spiking and crashing.
Eating all your food early in the day doesn’t make you burn more calories overall in a 24-hour period, even if you fast longer.
When people eat only between 8 a.m. and 2 p.m., their bodies burn more fat, especially at night, as shown by a measurable drop in a metabolic marker called npRQ.