Posted on 09/23/2021 10:49:25 AM PDT by ConservativeMind
Eating your daily calories within a consistent window of 8-10 hours is a powerful strategy to prevent and manage chronic diseases such as diabetes and heart disease, according to a new manuscript published in the Endocrine Society's journal, Endocrine Reviews.
Time-restricted eating is a type of intermittent fasting that limits your food intake to a certain number of hours each day. Intermittent fasting is one of the most popular diet trends, and people are using it to lose weight, improve their health and simplify their lifestyles.
"People who are trying to lose weight and live a healthier lifestyle should pay more attention to when they eat as well as what they eat. Time-restricted eating is an easy-to-follow and effective dietary strategy that requires less mental math than counting calories," said Satchidananda Panda, Ph.D., of the Salk Institute for Biological Studies in La Jolla, Calif. "Intermittent fasting can improve sleep and a person's quality of life as well as reduce the risk of obesity, diabetes and heart disease."
In the manuscript, the researchers explore the science behind time-restricted eating, recent clinical studies and the scope for future research to better understand its health benefits. Recent research has revealed that genes, hormones and metabolism rise and fall at different times of the 24-hour day. Aligning our daily habit of when we eat with the body's internal clock can optimize health and reduce the risk or disease burden of chronic conditions like diabetes, heart disease and liver disease.
"Eating at random times breaks the synchrony of our internal program and make us prone to diseases," said Panda. "Intermittent fasting is a lifestyle that anyone can adopt. It can help eliminate health disparities and lets everyone live a healthy and fulfilling life."
(Excerpt) Read more at sciencedaily.com ...
Why doesn’t the time between dinner and breakfast count?
I would presume it’s because the body changes during sleep, metabolism slows, brain changes. My cardiologist said that cholesterol is produced at night while we sleep and recommends cholesterol drugs be taken after dinner.
I was never obese, but had some weight I didn’t like mostly gained when I quit smoking 15 years ago. I did the atkins/keto thing and it worked really well. Not easy to stick to. Fortunately for me I am not a sorrow eater so I didn’t turn into a chipmunk during the covid lockdowns. Watched way too much TV but didn’t eat much. This summer I quit the diet because I wanted summer fruits. As fall is here again, I’ll go back to the El Pollo Loco diet. Lots of protein, some greens, and minimal carbs. Many who do Keto also advocate intermittent fasting but they tend to mean “skip lunch” and some also suggest eating a salad maybe an hour before dinner in addition to a high protein (or high fat) diet. Atkins stresses more protein, Keto stresses more fat but otherwise they are basically the same. My personal preference is more protein - so leaner meats.
The single thing I don’t do enough of is exercise.
The best thing about this technique is that it is easily testable by anyone who wants to try it. No cost, no doctor necessary, just a tiny bit of common sense.
12 hours isn’t enough if someone is overeating. Ask me how I know. I could never figure why I was so hungry in the morning when I ate a big late night meal.
I’m not sure what they are on about with a “8 to 10 hour window”. If someone gets up at 6 AM then they eat all day till 4 PM? That is what everybody is already doing! To my way of thinking Intermittent Fasting if you want to quit screwing around is eating One Meal a Day, so roughly 23 hours of fasting per day. That might not work for everybody but it sure burns the fat off, and allows for large, satisfying meals.
Sleep time does count in fasting. And most fasting gurus tell you to skip either breakfast or dinner to maximize the sleeping fast hours. Lunch is often the main or only meal for most fasters.
The best thing about fasting is that it’s FREE! No fancy foods to buy, no memberships to pay, nada. Just skip a meal.
The 2nd best thing is how flexible it is. You can tailor it completely to your family and work schedules.
The time between dinner and breakfast does count!
I’ve been doing this for years. Not every day, but quite a lot. Most people in this country simply eat too much — and too often. Just because we can.
If the time between dinner and breakfast counts, then it should be self-evident and no need for a study or news release. They should just say “no midnight snacks” or something.
No, it is not. Most people eat 12 to 16 hours a day, often with a "midnight snack" to break up fasting even more.
Restricting eating to 10 or less hours a day involves some discipline. I have been trying it for a for a month, and seem to be seeing an effect. I decided to try it more out of curiosity than because of necessity.
The best way to lose weight is slowly. Fast weight loss is nearly impossible to keep up.
I did not even bother checking my weight at the start. (probably lost a couple of lbs, but did not keep good records.
I have been checking for the last week. Too early to tell, but down about a lb in the last week. (measured carefully to .1 lb at same time each day before eating.)
I will know a lot more in a couple of months.
I did 15 hour fasting for a few months and it did bring my A1C down to normal range. Also lost fat around mid-section.
Now I eat 3 meals and 1 snack, eat a balanced diet, and have no health issues. My secret is daily walks on treadmill for 20 minutes followed by 10 minutes of working the weight machine with lighter weight settings, in the gym. I feel simply amazing at age 81. Don’t need any prescriptions, don’t need doctor visits, no joint pains, and enough energy to mow my suburban lawn in Florida summers without needing breaks.
OK, on mowing day I skip the gym.
I tried intermittent fasting...didn’t do a thing for me. I went to one meal a day and lost 45 lbs. Still eating that way and still slowly losing weight. Everyone tells me now not to lose anymore weight but now I’m just used to eating that way.
Intermittent fasting is never “skip lunch”. You can skip breakfast or late breakfast and early dinner. Just so its in at least an eight hour window. The true believers get the window down to four hours or less. High protein is only good for people who do a lot of exercise.
And never take cholesterol drugs. They are just there to help you be fat and diabetic while not dying of a heart attack. You will hate life. Just cut the carbs. You will be in good health and also live a long time. Fewer aches, better joints, healthier liver, and better life.
Yes. I had some heart issues and took 12 weeks of cardiac rehab. They instructed me not to do heavy exertion, but 20 minutes on a bike and 10-15 minutes on a treadmill. I’d like to do some light weights too to tone better. But I can’t do situps or crunches or the like, due to the BP meds those activities make me incredibly dizzy. However, in the last 2 years I’ve done almost none. I know I need to do more. I’ve got a bad case of covid-lazy or something. I would like to swim but public pools have been closed.
My blood numbers are all very good but I do take some meds. They keep me on the low side of normal range; perhaps more exercise will improve them and I can cut back on some of the meds. A1c/glucose numbers were never an issue, just the ole ticker.
Americans are fat and diabetic because they snack on processed foods roughly 15-16 hours a day, so apparently they DO need somebody to tell them to stop grazing.
In fact, nutritionists are still telling diabetics to eat 6 meals a day to control blood sugar, instead of telling them to not eat foods that spike it and increase their need for meds.
What is your eating schedule? Between what hours?
Thx.
I have black coffee in the morning.
I hear you. I was resistant to cholesterol meds for a very long time. But my numbers were way out of balance. I am sure they would improve some with more exercise but they were so upside down the cardiologist really convinced me. High but not ridiculous (I know people with total cholesterol over 400) but the ratio was way off too. Lipitor fixed that. Now it is well within normal. I do take CoQ-10 in the hopes it will counter-balance the negative effects of Lipitor.
More or less I’ve had a good diet. Almost never eat fast food except El Pollo Loco if you count that - I don’t because it’s just grilled chicken, steamed broccoli, and cole slaw. My wife is an excellent cook and generally we eat very balanced meals and not lots of carbs or sugars. I did find that cutting total carbs down to under 25g per day - and unlimited protein - worked to shed a lot of weight very quickly. If I am hungry, I can eat a couple of chicken legs or eggs or crudité with oil and vinegar. I am not perfect obviously, room for improvement.
Eat your regular diet starting at 10am, say, and nothing after 6pm. Just move meals closer together and give your body a longer break, from 6pm to the next morning. No it’s not complicated, simple enough; but it seems to help. Could be hard if you are accustomed to snacking or kitchen grazing late into the evening.
one meal a day is intermittent fasting with a 24 hour window ...
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