Combining time-restricted eating with high-intensity functional training may lead to better results than doing either one alone, according to a new study. Researchers from the University of Sfax in Tunisia found that participants who followed both the diet and exercise routines saw more significant changes in body composition and cardiometabolic parameters than those who only focused on diet or exercise. However, experts caution that this combination may not be suitable for everyone.
The study, published in the journal PLOS ONE, focused on the impact of combining time-restricted eating with high-intensity functional training on body composition and markers of cardiometabolic health. Participants were assigned to one of three groups: time-restricted eating (diet only), high-intensity functional training (exercise only), or a combination of both. After 12 weeks, all three groups experienced significant weight loss and improvements in glucose and lipid levels, but those in the diet and exercise group saw more pronounced changes in body composition.
Dr. Mir Ali, a bariatric surgeon, explained that combining time-restricted eating with intense exercise accelerates fat burning as fasting forces the body to burn calorie reserves. However, he emphasized the importance of consulting with a doctor before starting a time-restricted eating routine, especially for individuals with health conditions like diabetes. Ryan Glatt, a brain health coach, added that eating in alignment with circadian rhythms might enhance metabolism, although the ideal timing for meals can vary based on individual lifestyle and metabolic differences.
Registered dietician Catherine Rall pointed out that time-restricted eating can have negative effects on the heart and overall nutrition if individuals focus solely on the timing aspect of their diet. She recommended adding intense workouts to improve cardiovascular health and help metabolize excess calories consumed during the eating window. Certified athletic trainer Marc Massad noted that combining time-restricted eating with high-intensity training can lead to improved athletic performance, resilience to muscle and oxidative damage, better digestion, and higher levels of mental acuity. This holistic approach can benefit individuals of all ages, including seniors looking to retain muscle strength as they age.
