Diet & Nutrition

The Benefits of Time-Restricted Eating (TRE)

The Benefits of Time-Restricted Eating (TRE)

What we’ll cover:

  • An insight into what Time-Restricted Eating (TRE) really means
  • How TRE can be beneficial for your health and wellbeing
  • Practical tips on how to successfully and safely implement TRE


In our fast-paced world, maintaining a healthy lifestyle can often seem like an uphill battle. With the constant hustle and bustle, it’s easy to fall into eating habits that may not serve our health goals. This is where time-restricted eating comes into play, offering a manageable and effective approach to not just what we eat, but when we eat. This concept isn't about cutting out your favourite foods; rather, it's about setting a specific window during the day for eating, which can lead to numerous health benefits.

Time-restricted eating (TRE) is a type of intermittent fasting that involves eating all your day’s meals within a specific timeframe, typically within an 8 to 12-hour window, and fasting for the remaining 12 to 16 hours. This approach to eating aligns with our body’s natural circadian rhythms, promoting improved metabolism and overall health.
At Roczen, we recommend starting with a 16:8 strategy which you can read more about in our 16:8 protocol.

Benefits of TRE

  • Improved metabolic health: By eating in alignment with your body’s natural clock, TRE can enhance metabolic processes, making it easier for your body to regulate blood sugar, burn fat, and reduce the risk of metabolic diseases.
  • Better eating habits: With a limited eating window, you’re more likely to plan meals and make healthier food choices, reducing the likelihood of snacking on unhealthy options out of boredom or habit.
  • Digestive health: Giving your digestive system a longer break can help reduce bloating, improve gut health, and even aid in more effective digestion during eating periods.
  • Promotes weight loss: By reducing your eating window, TRE can naturally lead to a decrease in calorie intake and help with sustainable weight loss.
  • Improves sleep quality: Eating earlier in the evening can lead to better sleep quality, as your body isn’t working overtime to digest food while you rest.

If this approach to eating seems like a big change to make, rest assured that after a short transition it often becomes the new ‘norm’. Many people who adopt this approach soon start to see and feel the benefits of TRE. To help with that initial transition, her are some of our top tips to help you get started:

Top tips for TRE

  • Start gradually: If jumping to 16:8 seems too much at first, consider starting with a slightly longer eating window (i.e. 14:10 or 12:12). If you choose to do this, prioritise finishing earlier so that you aren’t eating late into the evening.
  • Plan your meals: What you eat remains important so try to prepare healthy meals ahead of time to avoid the temptation of easy, less nutritious options and snacking in between meals.
  • Stay hydrated: Drink plenty of water throughout the day, especially during fasting periods, to help curb hunger and stay hydrated.
  • Listen to your body: It’s important to pay attention to how your body responds to TRE and adjust accordingly. If you feel unwell or overly fatigued, consider taking an additional snack within your eating window.
  • Consistency: Try to stick to your eating and fasting windows as closely as possible every day. This will help your body adapt to the new approach and make it easier to maintain if you are consistent.


Time-restricted eating offers a flexible approach to improving your health without the need to overhaul your diet completely. By focusing on when you eat and aligning with your body’s circadian rhythm, you can enhance metabolic health, support weight loss, and foster better eating habits. Remember, the key to success with TRE is consistency and listening to your body’s needs. Start slowly, plan your meals, and stay hydrated to make the most of this effective eating strategy. Whether you’re looking to improve your overall health, boost weight loss, or simply feel better day-to-day, time-restricted eating can be a valuable and manageable tool in your health toolkit.

August 31, 2023
Written by
Robbie Green
Reviewed by

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