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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.

Last updated: Aug 28, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score44/100
Human RCT★★☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Comparison of acute intermittent fasting interventions on mood, hunger, sleep quality, and diet satisfaction in females: A crossover experimental design.

rct

Amendola K, Harris L, Ohayon R, Shea AK, Christoforou A, Karelis AD, Heisz JJ · PloS one (2026)

Participants: 23
Duration: 3 days per condition
Intervention: Three days of time-restricted feeding (TRF) versus three days of alternate-day fasting (ADF), separated by a four-day washout period
Outcome: Mood (total mood disturbance), hunger, diet satisfaction, and subjective sleep quality
Effect Size: η²p=0.22 for diet satisfaction; η²p=0.15 for mood interaction
Population: Young females (mean age 18.3 ± 0.4 years, n=23)

Result: 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.

PubMed: 42647528DOI: 10.1371/journal.pone.0356690

Mechanism Graph

TRF involves daily eating windows, while ADF involves alternating fasting days
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TRF may reduce psychological burden of prolonged fasting
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ADF may increase mood disturbance and reduce diet satisfaction
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Result: TRF is more tolerable than ADF without affecting sleep quality

Limitations

  • ⚠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.

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References

  1. 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
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.