Time-restricted feeding improves diet satisfaction and mood compared to alternate-day fasting in young females
In a randomized crossover study of 23 young females, three days of time-restricted feeding (TRF) resulted in higher diet satisfaction than alternate-day fasting (ADF) (F(1,19)=5.21, p=0.03, η²p=0.22). Total mood disturbance increased after ADF compared to TRF on the first fasting day (F(3,57)=3.35, p=0.03, η²p=0.15), but this effect disappeared by the second fasting day. Neither protocol significantly affected subjective sleep quality.
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Time-restricted feeding improves diet satisfaction and mood compared to alternate-day fasting in young females The current body of evidence comprises 1 study, including 1 randomized controlled trial. EvidenceHub rates the overall confidence at 44/100 (low).
The Claim
Time-restricted feeding improves diet satisfaction and mood compared to alternate-day fasting in young females
This conclusion is most relevant to: Young females (mean age 18.3 ± 0.4 years, n=23).
What the Research Shows
The conclusion draws on 1 linked study. Highlights from the cited literature:
- ▸Comparison of acute intermittent fasting interventions on mood, hunger, sleep quality, and diet satisfaction in females: A crossover experimental design. (PloS one, 2026) — In a randomized crossover study of 23 young females, three days of time-restricted feeding (TRF) resulted in higher diet satisfaction than alternate-day fasting (ADF) (F(1,19)=5.21, p=0.03, η²p=0.22). Total mood disturbance increased after ADF compared to TRF on the first fasting day (F(3,57)=3.35, p=0.03, η²p=0.15), but this effect disappeared by the second fasting day. Neither protocol significantly affected subjective sleep quality.
How It Works
The proposed biological pathway:
- ▸TRF involves daily eating windows, while ADF involves alternating fasting days
- ▸TRF may reduce psychological burden of prolonged fasting
- ▸ADF may increase mood disturbance and reduce diet satisfaction
- ▸Result: TRF is more tolerable than ADF without affecting sleep quality
Who Might Benefit
Evidence fit by population:
- ▸Young females (mean age 18.3 ± 0.4 years, n=23)
Recommended Dose
N/A
Limitations & Caveats
Important context when interpreting this evidence:
- ▸Short duration (3 days per condition) may not reflect long-term effects
- ▸Small sample size (n=23) and specific population (young females) limit generalizability
- ▸Subjective measures only; no objective sleep or physiological data
Frequently Asked Questions
Which fasting method is better for mood in young females?▼
Time-restricted feeding (TRF) was associated with less mood disturbance compared to alternate-day fasting (ADF), especially on the first fasting day.
Does intermittent fasting affect sleep quality?▼
In this study, neither TRF nor ADF significantly affected subjective sleep quality over three days.
How long did the fasting interventions last?▼
Each intervention lasted three days, with a four-day washout period between them.
What was the sample size and population?▼
The study included 23 young females with a mean age of 18.3 years.
References
- 1.Amendola K, Harris L, Ohayon R, Shea AK, Christoforou A, Karelis AD, Heisz JJ. “Comparison of acute intermittent fasting interventions on mood, hunger, sleep quality, and diet satisfaction in females: A crossover experimental design..” PloS one, 2026. PMID: 42647528 DOI: 10.1371/journal.pone.0356690