Researchers have shown a link between two specific dietary habits and a lower body mass index (BMI), which may help maintain a healthy weight in the long term.
The research team explains that the timing of eating is just as important as the type of food, as it plays an influential role in weight regulation, along with daily eating habits.
The study, published in the International Journal of Behavioral Nutrition and Physical Activity, revealed that extending the nighttime fasting period and eating breakfast earlier are associated with weight loss over time.
The study was based on an analysis of data from more than 7,000 adults aged between 40 and 65, conducted as part of the work of a team from the Barcelona Institute for Global Health (ISGlobal). In 2018, researchers collected information from participants about weight, height, meal timing, lifestyle, as well as socioeconomic background, through detailed questionnaires.
In 2023, more than 3,000 participants returned for follow-up assessments, the results of which showed that people who eat earlier and extend their nightly fasting period tend to have a lower body mass index.
Luciana Ponce-Muzeau, a former ISGlobal researcher and current researcher at IESE Business School, said: "Our results, in line with other recent studies, suggest that extending the nighttime fasting period may help maintain a healthy weight, especially when dinner and breakfast are eaten earlier."
She added that this may be due to the timing of early meals aligning with the body's biological clock, which contributes to improved calorie burning and appetite regulation.
For her part, Camille Lassalle, a researcher at the ISGlobal Institute and co-lead author of the study, explained that there are several ways to practice intermittent fasting, and that the study focused specifically on nighttime fasting.
Despite these findings, the researchers stressed that further studies are needed before definitive recommendations can be made. "It's too early to draw firm conclusions," said Pons-Mousso, "and we need stronger evidence before making clear recommendations."
In a related context, the British National Health Service recommends that those who wish to lose weight follow a set of guidelines, including engaging in physical activity for 150 minutes per week, consuming five daily portions of fruits and vegetables, and gradually losing weight by between half a kilogram and one kilogram per week.
It also advises reducing sugary drinks and replacing them with water, limiting foods high in sugar and fat, reading food labels to choose healthy options, not skipping meals, and avoiding strict diets.
The recommendations also emphasize the importance of social support while trying to lose weight, stopping eating when feeling full, and consulting a doctor if there are weight-related concerns.
