When intermittent fasting became all the rage among Hollywood stars, skeptics were skeptical of the idea of skipping meals. But research from the University of Georgia suggests that the celebrities might not have been so wrong after all. The study found that a specific type of restricted eating can lower the risk of type 2 diabetes and improve overall health. This fasting method, known as time-restricted eating, involves eating regular but fewer meals, avoiding late-night snacks, and going without food for 12 to 14 hours (often overnight). After a comprehensive review of published, peer-reviewed studies, the researchers found a link between the number of meals and obesity as well as type 2 diabetes.

Modern Eating Habits Disrupt the Body’s Biological Clock

“For many decades, we’ve been taught that we should eat three meals a day and snack in between,” said Krzysztof Czaja, associate professor of biomedicine at the UGA College of Veterinary Medicine. “Unfortunately, this appears to be one of the causes of obesity.” The pattern of three meals and snacks prevents insulin levels from dropping throughout the day, and given the amounts of calories and sugar that Americans consume on average, this can overload the body’s insulin receptors. This leads to insulin resistance and often to type 2 diabetes. “That’s why it’s so hard to lose body fat,” said Czaja. “We don’t give our bodies a chance to use it. Fewer meals per day allow these fat stores to be used as an energy source instead of the sugar we’re constantly consuming.”

The researchers found that time-restricted eating allows the body to relax and lower insulin and glucose levels, which in turn can improve insulin resistance, brain health, and blood sugar control. It can also reduce calorie intake by about 550 calories per day without the stress of counting calories. Previous studies have shown that disruptions to sleep and eating patterns can alter both the types and quantities of bacteria and other microorganisms in the digestive tract. Fasting, however, can positively influence the gut microbiome and thus potentially ward off inflammation and a variety of metabolic disorders.

Furthermore, the review suggests that time-restricted eating can help regulate hormones responsible for appetite control and energy levels. According to the publication, regular mealtimes, eating breakfast, and reducing the frequency of meals and snacks can help prevent obesity and type 2 diabetes. And not all breakfasts are created equal. Opt for healthy fats and proteins, such as eggs, and avoid sugary breakfast cereals and pastries. Although time-restricted eating appeared to improve health, the researchers found that other forms of restricted eating, such as intermittent fasting, offered few benefits.

Regular But Fewer Meals Can Prevent Obesity and Metabolic Disorders

More than four in ten Americans are clinically obese, meaning their weight exceeds what is considered healthy for their height. Nearly 10% are severely obese, according to the Centers for Disease Control and Prevention. According to the World Health Organization, approximately 59% of adults in Europe are overweight or obese. About one in four adults now lives with obesity. This makes Europe one of the regions with the highest obesity rates worldwide, after North and South America.

Obesity can lead to a variety of health problems, including type 2 diabetes, heart disease, and even some types of cancer. Obesity is currently an epidemic. It is a preventable disease. When experts reviewed the research findings, we discovered that people in prehistoric times did not eat every day. This means that our bodies have evolved in such a way that they do not require food every day. The modern approach of three meals plus snacks became popular decades ago, and it is difficult to break this pattern.

“But our gut-brain signaling pathways aren’t designed for this type of eating,” said Czaja. The researchers point out that there is no one-size-fits-all solution when it comes to eating. Smaller, less active people need fewer calories on average than, for example, larger athletes. So for some, a single meal of nutrient-rich foods may be sufficient, while others need more. However, one thing emerged very clearly from the literature they reviewed: fewer meals consisting of high-quality foods are a good guideline for people at risk of developing type 2 diabetes and obesity.

Fasting Twice a Week Could Represent a Major Breakthrough for Type 2 Diabetes

According to a study presented at ENDO 2025, the annual meeting of the Endocrine Society in San Francisco, California, intermittent energy restriction, time-restricted eating, and continuous energy restriction can all improve blood sugar levels and body weight in people with obesity and type 2 diabetes. “This study is the first to compare the effects of three different dietary interventions—intermittent energy restriction (IER), time-restricted eating (TRE), and continuous energy restriction (CER)—in the treatment of type 2 diabetes with obesity,” said Dr. Haohao Zhang, chief physician at the First Affiliated Hospital of Zhengzhou University in Zhengzhou, China.

Although the researchers observed improved HbA1c levels and adverse events were similar across all three groups, the IER group showed greater benefits in lowering fasting blood glucose, improving insulin sensitivity, reducing triglyceride levels, and enhancing adherence to the dietary interventions. “The study fills a gap in the direct comparison of 5:2 intermittent energy restriction with a 10-hour time-restricted eating regimen in patients with obesity and type 2 diabetes. The results provide clinicians with scientific evidence for selecting appropriate dietary strategies in the treatment of such patients,” said Zhang.

Dietary Interventions in People with Obesity and Type 2 Diabetes

90 patients were randomized in a 1:1:1 ratio to the IER, TRE, or CER group, with weekly calorie intake remaining the same across all groups. A team of nutritionists monitored the 16-week intervention. Of the enrolled participants, 63 completed the study. They consisted of 18 women and 45 men with a mean age of 36.8 years, a median duration of diabetes of 1.5 years, a baseline BMI of 31.7 kg/m², and an HbA1c level of 7.42%. At the end of the study, there were no significant differences in HbA1c reduction and weight loss between the IER, TRE, and CER groups. However, the absolute reduction in HbA1c levels and body weight was greatest in the IER group.

Compared to TRE and CER, IER significantly reduced fasting blood glucose and triglycerides and increased the Matsuda index, a measure of whole-body insulin sensitivity. Uric acid and liver enzyme levels showed no statistically significant changes from baseline in any study group. Two patients in the IER group and the TRE group, as well as three patients in the CER group, experienced mild hypoglycemia. The IER group had the highest treatment adherence (85%), followed by the CER group at 84% and the TRE group at 78%. Both the IER and CER groups showed statistically significant differences compared to the TRE group. Zhang said these results underscore the feasibility and effectiveness of dietary interventions in people with obesity and type 2 diabetes.