I regularly struggle with weight gain. Winter is worst as I tend to be less active. CBC published an article reporting on the positive, all be they tentative, results of recent studies on intermittent fasting. Of the three approaches they covered, time-restricted diets seem the most practical in my case as I have an eating pattern where I basically fast for 12-14 hours per day. My variance is less about the duration and more about consistency and bexing mindful of the process. The other learning from these studies is to eat the bulk of oneβs daily calories earlier in the day, rather than later. In other words, have a big lunch and a lighter dinner.
Time-restricted eating has been shown to be beneficial for people with metabolic syndrome, as demonstrated by a pilot study conducted by the University of California San Diego School of Medicine and the Salk Institute for Biological Studies. This study, published in the December 5, 2019 edition of Cell Metabolism, found that participants who restricted their eating to 10 hours or less over a period of 12 weeks lost weight, lowered their blood pressure, cholesterol and glucose levels, and enjoyed more stable insulin levels [1]. Rodent studies have also reported that time-restricted feeding (TRF) reduces body weight, improves glycemic control, lowers insulin levels, reduces blood pressure, and prevents inflammation [2]. Another pilot study found that limiting food consumption to a 10-hour window each day translated into lost pounds, lower blood pressure and more stable blood sugar and insulin levels [3].
Other studies have shown that time-restricted eating can lead to decreases in inflammatory markers, as demonstrated in a study involving resistance-trained men. In this study, the group that followed a time-restricted feeding protocol for 8 weeks showed a decrease in fat mass, while fat-free mass, muscle area of the arm and thigh, and maximal strength were maintained. Testosterone and insulin-like growth factor 1 decreased, while adiponectin increased. Triiodothyronine decreased in the time-restricted feeding group, but no significant changes were detected in thyroid-stimulating hormone, total cholesterol, high-density lipoprotein, low-density lipoprotein, or triglycerides [5]. Additionally, a study involving overweight and obesity adults showed a decrease in inflammatory markers, including C-reactive protein, TNF-Ξ±, and IL-6 [4].
Results:
- Haemoglobin A1c and body weight decreased in the time-restricted feeding group (ββ1.54%βΒ±β0.19 and ββ2.98βΒ±β0.43 kg, respectively) [1]
- Studies in rodents report that TRF reduces body weight, improves glycemic control, lowers insulin levels, reduces blood pressure, prevents hyperlipidemia, decreases hepatic fat, improves inflammatory markers, slows tumour growth, and increases lifespan, even when food intake is matched to the control group [2]
- Many of these metabolic and hormonal rhythms peak in the morning and are down regulated in the evening, implicating the morning as optimal for food intake. Early time-restricted feeding (eTRF) is tantamount to eating dinner in the mid-afternoon and fasting for the rest of the day. [2]
- Each 10 percent increase in the proportion of calories consumed in the evening was associated with a 3 percent increase in C-reactive protein (CRP) [concentrations rise in response to inflammation]. Conversely, eating one additional meal or snack per day was associated with an 8 percent reduction in CRP. [4]
Approach:
- Eat between 8AM and 4PM (complete meal by 5PM) for 9 hours eating; 15 hours fasting
- 4 meals:
- 8AM: Breakfast
- 10AM: Snack
- 12AM: Large Lunch
- 4PM: Light Dinner
References:
[1] Time-restricted feeding improves blood glucose and insulin β¦
[2] Early Time-Restricted Feeding Improves 24-Hour Glucose β¦
[3] Time-Restricted Eating Benefits Those at Risk for Diabetes β¦
[4] Frequency and Circadian Timing of Eating May Influence β¦
[5] Effects of eight weeks of time-restricted feeding (16/8) on β¦
[6] Time-restricted Eating for the Prevention and Management of β¦
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