studies show that there may be better diet and fasting times during the day. Recently, according to two latest studies published by Cell Metabolism, eating early in the day can help lose weight, while eating within a 10-hour time window can improve blood sugar and cholesterol levels.
Courtney Peterson, associate professor of nutrition science at the University of Birmingham, University of Alabama, noted: “The human body has this internal biological clock that allows you to do better at different times of the day. For most people, noon to late night seems to be the best time for metabolism.”
In a study, researchers found that eating later made people more hungry within 24 hours, and eating late also burned calories at a slower rate and caused fat tissue to store more calories. The study authors found that a combination of these changes may increase the risk of obesity.
In another study, firefighters, as shift workers, eat within a 10-hour time window, reduced the size of adverse cholesterol particles, which may reduce the risk factors for heart disease. The 10-hour eating time window also improved the blood pressure and blood sugar levels of patients with diabetes , hypertension and high cholesterol . Two new studies confirm the findings of previous studies that suggest that humans may have an ideal eating time window based on the body's circadian rhythms, which regulate sleep and wake cycles and may affect appetite, metabolism, and blood sugar levels.
The authors found that in the firefighter's study, the 10-hour eating time window seemed to be the "best point" for the body. More severe restrictions can be difficult to maintain in many intermittent fasting diets. Professor Satchidananda Panda, one of the authors of the study, said: "When we think about 6 or 8 hours, you may see a big benefit, but people may not stick to it for a long time."
The sample size of the new study is small, although they provide insights for future research. In the first study, 16 people who were overweight or obese tried two diet plans within 24 hours. Some of them started eating 1 hour after natural awakening, while others did not start eating until about 5 hours after waking up, and they ate meals containing the same calories and nutrients.
Researchers measured hormone levels and found that people who eat later have lower leptin levels, which helps people feel full. Eating late also doubles the chances of people feeling hungry throughout the day. In the study of eating midnight and late, these people also became more eager for starch or salty foods, as well as meat and dairy products. The research team also found changes in adipose tissue, which may lead to a higher chance of building new adipocytes and a lower chance of burning fat. In addition, those who eat midnight and late eaters burn about 60 less calories than those who eat early. Professor Peterson said: "When you eat at night, the body produces different calories, which can increase weight and fat. From this study, we can clearly recommend that people should not skip breakfast."
The second study was followed up with 137 firefighters in San Diego, California who performed a 12-week Mediterranean diet, ie, feeding fish, vegetables, fruits and olive oil. Of these, 70 firefighters feed within the 10-hour window, while the rest eat within the longer window (usually about 13 hours). They recorded meals in the app and wore devices to track blood sugar levels.
In a 10-hour group, most firefighters eat between 8 am or 9 am and 6 am or 7 pm. This time-limited diet appears to be associated with health benefits, such as reducing the accumulation of harmful cholesterol and heart disease. In firefighters with risk factors for heart disease (such as hypertension and hyperglycemia ), a time-limited diet lowers blood pressure and blood sugar levels.
Finally Professor Satchidananda Panda emphasized that limiting time windows seems to allow the body to break down toxins and get rid of sodium and other factors that can raise blood pressure and blood sugar. During fasting, organs can get some rest from digesting food so that they can turn their energy to repair cells.
Reference
Eating Earlier Offers Health Benefits, Studies Say - Medscape - Oct 06, 2022
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