Researchers have found that combining time-restricted eating with high-intensity functional training can yield more significant improvements in body composition and cardiometabolic parameters compared to doing either one alone. The study, conducted by researchers from the University of Sfax in Tunisia, focused on 64 women with obesity who were assigned to one of three groups: time-restricted eating, high-intensity functional training, or a combination of both. All three groups experienced weight loss and improvements in glucose and lipid levels, but the group that combined diet and exercise saw more pronounced changes in body composition and cardiometabolic health.
The study authors explained that time-restricted eating limits when individuals eat but not what they eat, while high-intensity functional training combines intense aerobic and resistance exercises. Combining both practices could be a promising strategy for improving metabolic efficiency and enhancing body composition. However, experts caution that this approach may not be suitable for everyone. Individuals with certain health conditions, such as diabetes, pregnant women, or those with a history of eating disorders, should seek advice from healthcare professionals before embarking on this regimen.
Dr. Mir Ali, a bariatric surgeon, explained that periods of fasting during time-restricted eating force the body to burn fat reserves, while intense physical activity also contributes to fat burning. However, there is no set time of day for restricting eating, and individual preferences and metabolic differences may influence the ideal timing for meals. Ryan Glatt, a brain health coach, added that the evidence supporting the benefits of combining time-restricted eating with high-intensity exercise is not entirely consistent across all studies. More research is needed to determine the ideal timing for meals and physical activity based on individual lifestyle and metabolic factors.
Catherine Rall, a registered dietitian, pointed out that time-restricted eating may have drawbacks, such as potential strain on the heart and other body systems, as well as the risk of poor nutrition if individuals focus solely on restricting eating times without considering the quality of their diet. Adding intense workouts can help improve cardiovascular health and aid in metabolizing excess calories consumed during the eating window. Marc Massad, a certified athletic trainer, highlighted the benefits his clients have reported from combining time-restricted eating with high-intensity training, including improved athletic performance, resilience to muscle and oxidative damage, enhanced sleep quality, and better digestion.
Overall, the study suggests that combining time-restricted eating with high-intensity functional training could be an effective and holistic approach to improving health, fitness, and sports performance. However, individual differences and health conditions should be taken into account when considering this regimen. More research is needed to better understand the optimal timing for meals and exercise for different populations and to determine the long-term effects of this combined approach on overall health and well-being.
