Another Study Confirms Time-Restricted Eating Can Lead To Weight Loss, Lower Blood Pressure and Numerous Health Benefits.
is becoming the buzzword in the diet, nutrition and now the medical industry as well as more and more clinical studies are showing the health merits of its protocol. Compared to Intermittent fasting which is more difficult for people to adhere to, time-restricted eating
is easier and safer. A new study published in the journal Cell Metabolism
confirms the health benefits of time-restricted eating
Basically, time-restricted eating
allows you to eat the same every day, but you limit the time during which you can have food to a 10-hour window. So, if your first meal is at 8 a.m., your last calories for the day will need to be consumed by 6 p.m. For the next 14 hours, you fast.
Though the new study is small, following 19 people for three months, the benefits were well documented. At the time of enrollment, all participants met three or more criteria for metabolic syndrome:
-Waist circumference of 102 cm (men) or 88 cm (women)
-Triglycerides of 150 mg/dL or higher (or on drug treatment for elevated triglycerides)
-Reduced HDL-C below 40 mg/dL (men), 50 mg/dL (women) (or on drug treatment for reduced HDL-C)
-Elevated blood pressure, systolic blood pressure of 130 or higher and/or diastolic blood pressure of 85 mmHg or higher (or
treatment with an antihypertensive drug with a history of hypertension)
-Elevated fasting glucose of 100 mg/dL or higher (or drug treatment of elevated blood glucose)
Study participants logged the timing of their meals and their sleep in the myCircadianClock app. They were encouraged to stay hydrated during their fasting periods only via plain water.
Dr Pam R Taub, a cardiologist at the University of California, San Diego's School of Medicine, and an author of the study told Thailand Medical
News, "We did not ask them to change what they eat. Nonetheless, the study participants ended up consuming nearly 9% fewer calories.”
In addition to weight loss of about 3% reduction in weight and 4% reduction in abdominal visceral fat. Dr Taub said study participants' cholesterol levels and blood pressure improved drastically.
Dr Satchidananda Panda, a professor at the Salk Institute for Biological Studies and a co-author of the study, commented, "We are surprised that this small change in eating time would give them such a huge benefit. When you go into a fasting state, you start to deplete the glucose stores in your body and you start to use fat as your energy source.
More and more medical professionals are advocating time-restricted eating
as a way to prevent ill effects from metabolic syndrome issues.
Reference: Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome Michael J. Wilkinson,1,3 Emily N.C. Manoogian,2,3 Adena Zadourian,1 Hannah Lo,1 Savannah Fakhouri,2 Azarin Shoghi,2 Xinran Wang,2 Jason G. Fleischer,2 Saket Navlakha,2 Satchidananda Panda,2,4, * and Pam R. Taub1, * Journal Of Cell Metabolism https://doi.org/10.1016/j.cmet.2019.11.004