Is there an optimal way, researchers wondered, to incorporate fasting into a dietary regimen? What if instead of just cutting down on calories, attention were paid to when the meals that make up that restricted calorie diet are eaten?

Several regimens have been proposed. Eating a regular diet on 5 days and cutting calories down to on two days a week fast , doing the same on alternate days of the week fast , or fasting for hours a day daily time-restricted eating have all been tried. In the latter case, no restrictions are placed on calories during the hours when food is consumed, but experiments have shown that this automatically results in a reduction of calories because night-time snacking is eliminated.

While most of the trials involving these regimens have resulted in weight loss, the benefits such as improvement in glucose regulation, blood pressure, inflammation, and loss of abdominal fat, go beyond what would be expected for weight reduction. Over 6 months, both groups lost the same amount of weight, but the group had improved insulin sensitivity and a larger reduction in waist circumference.

Some preliminary studies have also shown suppressed tumour growth in a number of cancers. There are even suggestions that intermittent fasting can improve memory and cognitive performance. The evidence of benefits continues to accumulate. In a widely quoted study, one group of mice was given access to food only during a 9-hour period, while those in a control group were able to eat whenever they liked.

The two groups actually ended up eating roughly the same amount of food, so at least in this case, whatever results were obtained could not be ascribed to a difference in caloric intake. After 7 weeks, tissue samples were taken from multiple organs and examined for any changes in gene expression.

Genes code for the production of proteins, so basically the researchers measured whether the production of various proteins increased or decreased. Genes that code for proteins responsible for inflammation were found to be less active, while genes that produce proteins that repair damage to DNA and ones that inhibit cancer cell survival geared up.

But, of course, mice are not men or women. So, what about men or women? One interesting study examined changes in a number of proteins produced as a result of eating only during a hour period and fasting for 14 hours.

The subjects, 8 men and 6 women, were all observers of the Muslim religious month of Ramadan during which no food or drink is consumed between dawn and sunset.

These parameters are easily monitored and can provide information about the health effects of fasting in addition to changes in gene expression.

All of the markers of metabolic syndrome shifted in the right direction during the month of the hour fast, as did proteins involved in destroying cancer cells, repairing DNA, and improving immune function. All very interesting, but the experimental group was small and the study period of a month was short.

Also, the subjects all had metabolic syndrome, and calorie intake was not considered. Basically, not much can be inferred as far as the general population goes.

That though is not the case for a study that compared the effects of eating an early or late dinner on glucose levels, insulin production, triglyceride levels and fatty acid oxidation which is a measure of ketosis.

Subjects ate their dinner either at 6 or 10 PM, and then had their blood chemistry monitored every hour through an intravenous line. The late dinner resulted in greater glucose intolerance and reduced fatty acid oxidation, both of which can promote obesity.

Why should this happen? During sleep, metabolism normally winds down since the body needs less energy. Therefore, ingested glucose and fats are not burned for energy, but rather end up being stored as fat.

If dinner is eaten earlier, metabolism remains active until sleep time and less fat ends up being stored. This study would seem to corroborate the benefits of the daily time-restricted fast since if no food is eaten after late afternoon, the reduced metabolism associated with sleep is less of an issue because most of the food will have been metabolized in the 5 or 6 hours between the last meal and sleep.

Now, just as I was ready to wrap things up with a final praise of intermittent fasting schemes, I learned of two recently published papers in respected journals. One found that in adults over the age of 40, a time interval of fewer than 4.

The second study asked participants to use an app to record the timing of their meals and then went on to relate this to their body weight as documented in their medical records over a ten-year period.

Weight changes were not associated with the time between the first and last meals, which would seem to argue against trying to lose weight by time-restricted eating. Where does all this leave us?

As is the case with almost every aspect of nutrition there is controversy, and studies can be found to back up each side. Separating the wheat from the chaff is challenging and requires an extensive review of studies to try to get a handle on the preponderance of evidence. At this point, that evidence indicates caloric restriction to be a factor in reducing markers of disease and longevity, but to make recommendations, especially ones that are difficult to institute, we need more than markers.

We need long-term human trials, with a significant number of subjects that compare regular diets, reduced calorie diets, and intermittent fasting with end points of disease or death.

Total antioxidant status TAS and total oxidant status TOS analysis were performed on Mindray BS autoanalyzer with Relassay ELISA kits.

Oxidative stress index OSI was obtained by multiplying the ratio of total oxidant status to total antioxidant status by The measurement was made 3 times on the left arm after 20 min of rest and the average values were taken.

At the beginning of the study, it was explained how the dietary records would be taken by the expert dietitian researcher and a dietary record form was given.

Dietary records of the individuals were taken by the researcher for 3 days 2 days on weekdays, 1 day on weekends before the study, in the first and last week of the study.

The energy and nutrient intakes of the individuals during the study were determined by calculating the average of the dietary records taken in the first and last week. Energy and nutrient intakes of individuals were calculated using the Nutrition Information System BEBIS 8.

This program is a software program used in Turkey to calculate the nutritional value of foods [ 38 ]. Diet quality was assessed with the Healthy Eating Index HEI The index consists of 13 components. HEI components are reverse scored based on their consumption of fatty acids, sodium, added sugars, and saturated fats.

The total score is obtained by summing the scores of 13 components. The highest score on the index is and the lowest score is zero.

In the study, only the amount of sodium that individuals take with food was questioned, and table salt was not included in the amount of sodium. The physical activity levels of the individuals were determined at the beginning of the study using the physical activity record.

The type and duration of the activities performed by the individuals were recorded in the form. The activity durations min were multiplied by the energy costs Physical Activity Ratio-PAR values according to the types of physical activities, and the values found were summed.

PAL was calculated by dividing the total sum of PAR x min values by min. Individuals were asked to maintain their physical activity levels throughout the study.

The daily step count of individuals during the study was determined through an application on the smartphone Samsung Health.

Individuals with a daily step count of Data were evaluated with descriptive statistics such as mean, standard deviation, median, number, percentage and quartile.

Distribution analysis of the data was performed using the histogram, coefficient of variation ratio, Skewness, Kurtosis and Kolmogorov-Smirnov tests. Mann Whitney U test was used in independent groups and Wilcoxon test was used in dependent groups for comparison of paired groups.

Differences in mean values between groups were evaluated with the Independent t test. The McNemar-Bowker test was used in dependent groups to compare categorical variables. Chi-square analysis was used to compare qualitative data and detect differences between groups.

Twenty-three healthy and overweight female individuals aged between 19 and 32 years participated in the study. The characteristics of the individuals at the beginning of the study are given in Table 1.

Age and BMI were similar between groups. The changes in anthropometric measurement, body composition and energy expenditure of individuals as a result of the eight-week diet intervention are given in Table 2. It was determined that in TRE group there was a decrease of 2. In the ERD group there was a decrease of 4.

The decrease in body weight, waist circumference, BMI, fat mass and body fat percentage was higher in the ERD group. Also, the increase in fat free mass percentage and body water percentage was higher in the ERD group.

Changes in biochemical parameters and blood pressure of individuals are given in Table 3. The amount of energy and nutrients that individuals take in the diet are given in Table 4.

The comparison of diet qualities is given in Table 5. While The consumption amounts of the food groups calculated from the food consumption record of the individuals in the TRE group are given in Fig. The consumption amounts of the food groups calculated from the food consumption record of the individuals in the ERD group are given in Fig.

A statistically significant decrease was determined in the consumption of bread and cereals, oilseeds, solid fats, oils, sugar and confectionery. Comparison of the consumption amounts of the food groups during the study of the individuals in the TRE and ERD groups is given in Fig.

In this study, TRE and ERD were compared in terms of nutritional status and diet quality. According to the results of the study, body weight loss was observed and some biochemical parameters were improved in both ERD and TRE.

However, only the individuals in the ERD group had an increase in diet quality and a decrease in body fat percentage. Time-restricted eating is promising in terms of body weight loss in this study.

It was determined that the overweight individuals in the TRE group had a 3. Consistent with this study, Chow et al.

In previous similar studies, body weight loss was observed in individuals [ 43 , 44 , 45 , 46 ], but contrary to this study, most of studies conducted showed a significant decrease in body fat percentages with loss of body weight in individuals [ 43 , 45 , 47 , 48 ].

Similar to this study, in different studies, a significant decrease was found in the waist circumference, and it was concluded that TRE has the potential to reduce the risk of abdominal obesity and cardiometabolic disease [ 45 , 49 ].

In all of the studies within our knowledge in the literature, it has been shown that the ERD has positive effects on anthropometric measurements and body composition in parallel with this study [ 50 , 51 , 52 , 53 ].

In the study of Catenacci et al. In the study of Carter et al. In the study of Varady et al. Changes in body weight and composition of individuals may differ depending on the methodology and duration of the studies. In this study, a decrease was observed in the REE of individuals in both groups, but these changes were not statistically significant.

In addition, individuals maintained their physical activity levels during the study, therefore, no significant change was determined in the TEE of the individuals. Similar to this study, it was concluded that TRE [ 47 , 56 ] and ERD practices [ 53 ] did not provide a significant change in REE of individuals.

Eight weeks after the intervention, a significant decrease was found in total cholesterol and LDL-C in the TRE group. In a study conducted by Wilkinson et al.

The results of this study support the improvement in the lipid profile in the fasting state. The results obtained were very important in terms of reducing the risk of cardiovascular disease and improving metabolic health.

The proposed mechanism in this regard is the changes in the expression of peroxisome proliferator activated receptor alpha PPAR-α and peroxisome proliferator activated receptor gamma coactivator 1alpha PGC-1α in the liver during fasting.

According to this mechanism; expression of PPAR-α and PGC-1α leads to increased fatty acid oxidation and apolipoprotein A synthesis, and decreased apolipoprotein B synthesis. Fatty acid oxidation causes a decrease in liver triglyceride level and very low density lipoprotein production.

Serum cholesterol and triglyceride concentrations decrease. Fasting practices can reduce serum LDL-C levels by decreasing liver apolipoprotein B synthesis [ 57 ]. There was a significant decrease in total cholesterol levels of individuals in the ERD group. At the end of eight weeks, a decrease in the total cholesterol was detected.

In the study of Molina-Jiménez et al. Healthy nutrition recommendations are given to individuals with an ERD. It is thought that the change in food consumption of individuals has a positive effect on the total cholesterol level.

It is known that adipokine levels change depending on body weight loss. Circulating concentrations of adipokines produced by adipocyte excluding adiponectin tend to decrease with body weight loss, while adiponectin concentration tends to increase [ 59 , 60 , 61 ].

In the study of Christiansen et al. The results of the studies are similar to this study. In this study, individuals in the ERD group had a decrease in body weight, while an increase was observed in adiponectin levels.

Adiponectin is anti-atherogenic and has an insulin-sensitizing effect [ 64 , 65 ]. It can be said that the increase in the adiponectin levels of the individuals in this study may cause positive effects in terms of health. The antioxidant defense system plays a role against reactive oxygen species and oxidative stress in the body.

Antioxidants prevent or reduce the damage caused by oxidation in body tissues by scavenging free radicals, reactive oxygen and nitrogen species. The main source of non-enzymatic antioxidants is a balanced diet. The main nutrients that are sources of antioxidants in the diet are vegetables and fruits containing vitamins A, E and C [ 66 , 67 ].

Parallel to this finding, there was a slight increase in the consumption of vegetables and a significant increase in the consumption of fruits. In this study, it was determined that the mean energy intake of individuals in the TRE group decreased by No change was found in the percentages of energy from macronutrients.

In the study of Cienfuegos et al. Similar to this study, a decrease in energy intake was found in studies and the reductions in energy intake vary in relation to the fasting periods applied by the individuals. Also, parallel to this study, no significant change was observed in the percentages of energy from macronutrients in the previous studies [ 46 , 47 , 68 ].

This result is thought to be due to the lack of any intervention in the food intake of the individuals. Depending on the decrease in energy intake a significant decrease was observed in certain nutrients in both ERD and TRE groups. In the study of Conley et al.

This is one of the limited number of studies investigating the effect of TRE on diet quality. In this study, it was determined that TRE did not have a significant effect on diet quality. However, none of the individuals in this group had good diet quality at the beginning of the study.

The mean HEI score of individuals is Time-restricted eating is a dietary approach that does not interfere with the diet applied, only the time of food consumption is limited [ 12 , 13 ]. In parallel with this study, it was determined in previous studies that TRE did not have any effect on diet quality [ 23 , 24 ].

However, while talking about the possible positive effects of fasting on metabolism, the effects of long-term fasting on diet quality should not be ignored. Energy-restricted diet provided a positive change in the diet quality of the individuals. Similar results have been demonstrated by Sundfor et al.

This study had some limitations. The sample of this study was limited. The effect of these dietary practices on biochemical parameters, body composition, and diet quality should be extensively investigated with further studies with larger sample sizes.

Planning and conducting studies with longer follow-ups and high sample sizes are very important in terms of creating public health-based recommendations. In the light of current data, TRE emerged as an alternative method of energy restriction and body weight loss. However, no change was detected in the body fat percentage of the individuals.

The decrease in blood cholesterol levels total cholesterol and LDL-C in the TRE group was was very important. Also, the TRE has improved total cholesterol, total antioxidant status and adiponectin levels. While ERD affected the diet quality of individuals positively, TRE did not have any effect on diet quality.

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Because time-restricted eating focuses on when you eat rather than what you eat, it can also be combined with any type of diet, such as a low-carb diet or high-protein diet.

If you exercise regularly , you may wonder how time-restricted eating will affect your workouts. One eight-week study examined time-restricted eating in young men who followed a weight-training program. It found that the men performing time-restricted eating were able to increase their strength just as much as the control group that ate normally A similar study in adult men who weight trained compared time-restricted eating during an 8-hour eating window to a normal eating pattern.

Based on these studies, it appears that you can exercise and make good progress while following a time-restricted eating program. However, research is needed in women and those performing an aerobic exercise like running or swimming.

Time-restricted eating is a dietary strategy that focuses on when you eat, rather than what you eat. By limiting all your daily food intake to a shorter period of time, it may be possible to eat less food and lose weight.

Make your journey into scheduled eating a little more manageable. When you lose weight, your body responds by burning fewer calories, which is often referred to as starvation mode. This article investigates the…. Discover which diet is best for managing your diabetes.

Getting enough fiber is crucial to overall gut health. Let's look at some easy ways to get more into your diet:. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Time-Restricted Eating: A Beginner's Guide.

By Grant Tinsley, Ph. Intermittent fasting is currently one of the most popular nutrition programs around. What Is Time-Restricted Eating? Share on Pinterest. It May Help You Eat Less. Many people eat from the time they wake up until the time they go to bed.

Summary: For some people, time-restricted eating will reduce the number of calories they eat in a day. However, if you eat higher-calorie foods, you may not end up eating less with time-restricted eating. Health Effects of Time-Restricted Eating. Heart Health Several substances in your blood can affect your risk of heart disease, and one of these important substances is cholesterol.

Overall, the effects of time-restricted eating on blood sugar are not entirely clear. More research is needed to decide if time-restricted eating can improve blood sugar. Summary: Some research shows that time-restricted eating may lead to weight loss, improve heart health and lower blood sugar.

However, not all studies agree and more information is needed. How to Do It. This essentially removes one or two of the meals or snacks you usually eat.

However, most people use windows of 6—10 hours each day. Summary: Time-restricted eating is easy to do. You simply chose a period of time during which to eat all your calories each day. This period is usually 6—10 hours long. Time-Restricted Eating Plus Exercise.

Summary: Research shows that time-restricted eating does not negatively impact your ability to exercise and get stronger. The Bottom Line. Time-restricted eating is a relatively new form of eating that focuses on the hours that you eat in the day rather than following a specific diet.

Time-restricted eating research has shown promising health benefits — and implementing this eating pattern into your routine is pretty simple. Time-restricted eating TRE involves consolidating your eating window to less than 12 hours of the day [1].

The importance here is the time frame of your meals rather than the quality or quantity of the foods you eat. Put simply, you have fewer hours in the day to eat your calories, but the source of the calories can be whatever you want. In a fasting diet, your calories are severely limited during specific times of the day, week, or month [2].

Calorie restriction, or counting calories, is commonly understood as sticking to a certain number of calories each day. In other words, calorie restriction refers to reducing your daily caloric intake below normal, without malnutrition or loss of essential nutrients, often with the goal of losing weight.

TRE is just one type of fasting diet. Alternate-day fasting, a eating pattern, and periodic fasting are also common [2]. While these are all different names for eating patterns, they all have the same endpoint: fewer calories consumed in a day.

TRE has gained popularity, specifically in its role as a weight loss strategy. TRE has received a lot of attention recently due to its many health benefits including but not limited to cardiovascular health, weight loss, and improved metabolic functions [1, 4].

However, some promising research shows that TRE may be beneficial for other reasons. TRE has a specific impact on circadian rhythms. Your circadian rhythms are your internal biological clock that runs on a hour cycle.

They play a role in promoting preparatory changes in metabolic functions such as adapting to changes in light, temperature, and nutrient availability in the body [5]. Simply put, circadian rhythms work by ensuring that everything you need to live is happening in the right place at the right time of day.

Your circadian rhythms can be influenced by factors such as sleep patterns, physical activity, light and dark exposure, and nutrient intake. When disrupted, these factors can throw off your circadian windows and negatively impact hormones that influence metabolic health and organ function.

These changes are associated with an increased risk of infectious and chronic diseases. These results are powerful, as there was a significant impact on 4 out of 5 of the markers of metabolic syndrome. This study showed that following a calorie-restricted diet pattern for two years was not only manageable but also safe.

Another randomized controlled trial found that body weight decreased in those who were following an alternate-day fasting ADF eating pattern [6]. This study shows that ADF was effective for weight loss and had a protective effect on heart health in both normal and overweight adults.

Arguably the most compelling reason for adopting a TRE dietary pattern is the weight loss benefits. One group had an early TRE window am to pm , while the other ate over a hour and greater period. The group that practiced TRE:. Additionally, in a secondary analysis of 59 people who completed the study, the early TRE group was also more effective in losing body fat and weight than the control group.

Recent caloric reduction interventions have found greater weight loss if lunch was consumed earlier in the day [8]. Studies on the timing of food intake and length of overnight fasting for health outcomes are emerging.

In other words, a longer overnight fasting period was significantly associated with improved glycemic regulation. Recent human studies have shown that TRE increased insulin sensitivity and decreased postprandial insulin, oxidative stress, blood pressure, and appetite [12].

Of note, this study was performed in men with prediabetes and examined early time-restricted feeding eTRF , which is a type of TRE that involves eating earlier in the day for alignment with circadian rhythms in metabolism. While this study was done in people with prediabetes, and may not be generalizable to a healthy population, it still may be worth trying to see if it works for your unique biochemistry, energy levels, and sleep.

TRE can be an easy addition to your daily routine, especially due to its simplicity and versatility. There are many methods of TRE and what works for you may not be the same as what works for your friend. Depending on your individual goals and lifestyle, one of the methods below may be best. Refraining from eating for a specific time period e.

This method would be a good option for beginners as it is the least intensive in terms of the number of hours that one is restricting their calories.

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The goal of the Veterans Crisis Line is to ensure that veterans and their loved ones receive the help and support they need during difficult times, fostering a safe and supportive space for those who have served our country. Whether someone has questions about meal planning, special dietary needs, weight management, or general nutrition, the Food and Nutrition Hotline serves as a trusted resource to promote informed and healthy food choices for individuals and families.

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Their website offers resources, webinars, and information on body positivity and HAES principles. NEDA is a non-profit organization dedicated to supporting individuals affected by eating disorders. While not solely focused on body positivity, they promote body acceptance and work towards eliminating body image issues.

They offer helplines, resources, and educational materials on eating disorders and body image concerns. The Body Positive is a non-profit organization that empowers individuals to cultivate self-love and a positive body image. They offer workshops, educational programs, and online resources to promote body acceptance and resilience.

Their approach emphasizes self-care, self-compassion, and body neutrality. Be Nourished is a body trust organization that offers workshops, trainings, and resources centered around body acceptance and healing from disordered eating. They emphasize the importance of body autonomy, intuitive eating, and challenging diet culture.

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One group was told to limit daily calorie intake 1, to 1, calories or men, and 1, to 1, calories for women. The other group was told to follow the same calorie limits but to eat only between 8 a.

and 4 p. each day. To make sure no one cheated, participants had to photograph every morsel they ate and keep food diaries. After one year, people in both groups showed about the same amount of weight loss between 14 and 18 pounds and the same changes in body fat, blood pressure, cholesterol, and blood sugar.

That indicates that changes came from calorie restriction, not time restriction.