You can eat during the eating window, but results still depend on total energy and food quality. Many people lose weight because they unintentionally reduce calories; if the window is filled with ultra-processed, high-calorie foods, the advantage disappears. Trials show time-restricted eating can reduce weight modestly, but it is not consistently superior to standard calorie restriction. Best practice: build meals around vegetables, adequate protein, fiber-rich carbs (whole grains/legumes), and measured healthy fats. Higher fiber improves satiety and gut health, while sugary drinks/dessert-heavy patterns can trigger glucose swings and cravings. If weight loss stalls, optimize portions and food quality rather than only adjusting the fasting window.