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We know that erratic eating patterns, shift work and modern day eating habits like get up and go breakfasts and midnight snacks can contribute to obesity, diabetes and heart disease. In complete contrast, those who manage to have their breakfast, lunch, dinner and any other snacks in between, within a 10-hour window, are more likely to lose weight and improve their blood pressure (BP), blood sugar and cholesterol levels, a new study has found.

The study was conducted by researchers from the Salk Institute in La Jolla (US) and published in the journal Cell Metabolism. Participants in the study were asked to undergo a regimen called time-restricted eating which is a variation of the now widely popular method of intermittent fasting.

Those fasting intermittently, to either lose weight or improve health, follow a diet that mimics fasting for a day or more, every week or month, whereas time-restricted eating limits a person to consuming all the daily calories in a relatively narrow window. Research indicates that time-restricted eating, practised daily, can widen the period during which our bodys major visceral organs are put into a state of rest and recovery.

Unlike counting calories, time-restricted eating is a simple dietary intervention to incorporate, and we found that participants were able to keep the eating schedule, said Dr Satchidananda Panda, co-author and professor at Salks Regulatory Biology Laboratory.

In an earlier study published by the Salk team, researchers suggested that time-restricted eating supports an individuals circadian rhythms and can maximise health benefits. Circadian rhythms are the 24-hour cycles of biological processes that affect nearly every cell in the body. Increasingly, scientists are finding that erratic eating patterns can disrupt this system and increase the risk of diabetes and other metabolic disorders with such symptoms as increased abdominal fat, abnormal cholesterol or triglycerides and high BP and blood sugar levels.

For the study, Dr Panda and his colleagues measured the results of 19 participants who completed their eating during a 10-hour window every day for 12 weeks. The participants were allowed to choose their own 10-hour window and could vary it slightly, if they had an early breakfast one day or a late dinner on another.

All participants had a condition known as metabolic syndrome, sometimes known as pre-diabetes, which makes a person five times more likely to develop type-2 diabetes. The condition is diagnosed when a patient tests positive for three or more conditions - obesity, high BP, problematic cholesterol, impaired metabolic function and excessive waist circumference (indicator of abdominal fat).

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 optimise metabolism, explained Dr Emily Manoogian, co-author and post-doctoral fellow at Dr Pandas lab.

After limiting their intake for a restricted period daily, participants experienced a reduced calorie intake by almost 9%, lost an average of 3% of their body weight and reported more restful sleep. None of the participants reported any adverse effects during the intervention. In order to reduce food intake to the 10-hour window, most participants delayed their first meal and advanced their last meal each day, to ensure that no meals were skipped.

Researchers also found that, overall, participants experienced improved sleep as well as a 3%-4% reduction in body weight, body mass index, abdominal fat and waist circumference. Major risk factors for heart disease were diminished as participants showed reduced BP and total cholesterol. Blood sugar levels and insulin levels also showed a trend toward improvement.

It is important to note that these changes came about without any increase in participants physical activity and the improvements did not rise or fall with changes in weight. Time-restricted eating did induce weight loss which, typically, improves many bodily functions. But it appeared to effect key changes in direct ways, rather than just by helping participants lose weight.

Metabolism is closely linked with circadian rhythms, and knowing this, we were able to develop an intervention to help patients with metabolic syndrome without decreasing calories or increasing physical exercise. If we can optimise circadian rhythms then we might be able to optimise the metabolic system. said Dr Pam Taub, co-author and cardiologist at UC San Diego Health.

Adapting this 10-hour time-restricted eating is an easy and cost-effective method for reducing symptoms of metabolic syndrome and improving health, adds Dr Panda. By delaying the onset of diabetes by even one year in a million people with pre-diabetes, the intervention could save roughly 9.6 billion dollars in health care costs.

Readers should take note that none of these findings can be considered conclusive as the research was conducted with only 19 participants and no control group. Instead, the results of this study lay the foundation for further research to be conducted. The team from Salk Institute is currently conducting a clinical trial to examine the benefits of time-restricted eating in a larger group of more than 100 participants with metabolic syndrome. While studying benefits of time-restricted eating, the study hopes to also look at risks for people who prolong their fasts in a bid to gain more benefits.

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Fast Intermittently To Improve Health and Lifespan - Moneylife

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Home » Lose Weight Quickly » Fast Intermittently To Improve Health and Lifespan – Moneylife