Timing Your Meals for Fat Loss

When it comes to shedding body fat, time-restricted feeding (TRF) can be a powerful strategy—but let’s clear something up first. TRF is not the same as intermittent fasting (IF). Intermittent fasting focuses on the hours that you are not eating and how long you wait from completing your last meal before you have your next and can involve full days without eating. TRF, on the other hand, simply means eating all your meals within a consistent daily time window.

For most people starting out, a daily eating window of 8–9 hours is both manageable and effective. That could look like 10am to 6pm one day, and 12pm to 8pm the next. Flexibility is fine—changing the start and stop time doesn’t negatively affect fat loss, so long as you're consistent with the window length.  This allows you to fit your food into a different window each day based on your schedule, going out to dinner, or being able to have breakfast with your family on the weekends. 

The key to kickstarting your eating window? Protein. Your first meal should include at least 20 grams of high-quality protein to preserve muscle mass and promote satiety. Here are a few easy options:

• 3 scrambled eggs with a slice of whole grain toast
• A protein shake with whey isolate
• 1 cup plain Greek yogurt with berries
• A turkey wrap with veggies

Outside your eating window, you’ll want to stay in a fasted state to keep the benefits rolling. A few tips to help:

• Sip on truSplash electrolyte water to stay hydrated without breaking your fast
• Munch on near-zero-calorie foods like celery, cucumber slices, or pepper strips
• Practice mindfulness to manage cravings and keep your goals in focus

And let’s be real—TRF isn’t some magical fat-melting miracle. It’s a tool, not a diet. It works by helping you reduce overall calories and encouraging your body to use stored fat for energy.

Use it wisely, stay consistent, and pair it with smart food choices. That’s how results happen.