A recent study on Time Restricted Eating, also referred to an Intermittent Fasting, showed that eating in a 10 hour window helped to promote weight loss over a 3 month period.
The trial involved 19 participants who were classified as obese, had excess abdominal fat, high blood pressure, high blood sugar and high cholesterol. Each of the participants were also taking medication to help manage their health conditions.
The trial stemmed from research that has been taking place in mice looking into circadian rhythms and it suggested that eating patterns could be a contributor to the development of these conditions.
A typical western diet tends to involve eating over a long period of time, and for the participants of this study this meant eating over 14 hours in a day and this includes your milky morning coffee.
The study tested whether eating in a 10 hour window would help improve metabolic disease without reducing caloric intake or increasing exercise.
“Eating and drinking everything (except water) within a consistent 10-hour window allows your body to rest and restore for 14 hours at night. Your body can also anticipate when you will eat so it can prepare to optimize metabolism,” Emily Manoogian co-author
Each individual chose a 10 hour time frame to eat within for 12 weeks, for most this meant eating between 10 am -8 pm or from 8 am until 6 pm. They still ate all of their usual meals but reported that they found it easier to be more consistent over the course of the day. They weren’t all able to keep to this for 7 days a week but even with a ‘cheat day’ the results were found to be the same. so what were the results?
Each of the study participants showed a reduction in at least one of the following areas
- an average 6 lb weight loss
- reduced abdominal fat
- reduced blood pressure
- reduced cholesterol
- more stable blood sugar
Interestingly, they also reported better sleeping patterns.
“Adapting this 10-hour time-restricted eating is an easy and cost-effective method for reducing symptoms of metabolic syndrome and improving health,” Satchidananda Panda, co-corresponding author
My thoughts – although calories were reported as being the same, in all likelihood there was some reduction each day just by limiting eating hours. No glass of wine in front of the television or late night snacks before bed. More studies and research are needed, but if you’ve tried everything else without success, it could be worth giving this a try.
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Wilkinson et al. (2019) Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome doi.org/10.1016/j.cmet.2019.11.004