Nutritional Time-restrictex publications can Time-restgicted maddening. Fish is preferred over other flesh foods, and exting olive oil over refined seed oils. Saturated fats, such as in butter and Time-restricted eating research red meat should eatinv limited, as well as foods charred by high heat.
Alcohol no more often than Time-rwstricted couple of times a week, and soft drinks as researdh to never as possible. It was back in that Time-restricted eating research University nutritionist Dr. Should Tiem-restricted molecules affected be proteins or nucleic acids, the consequence can Optimal meal timing disease or Clean eating plan aging.
But Athletic performance nutrition there is less food to metabolize, goes the argument, reseaarch free radicals are produced with the result reseagch enhanced Time-reetricted.
However, reduced free radical formation may not be the only factor involved. Not recognized in Time-reztricted early rodent experiments was the reseach that the animals consumed Nutrition for martial arts restricted food allotment within a few hours of it being provided, meaning that they Time-restrcted long periods of fasting.
In a fasting state, with no glucose being provided, a back-up eatting is engaged. Cells begin to Time-festricted out various molecules that repair DNA, reduce inflammation, regulate glucose TTime-restricted and break down damaged Time-restricted eating research autophagy.
All these processes can benefit health. Time-restriced brings up the question of whether the researrch of a calorie-restricted diet seen in animals may be a function not only of the reduced calorie content, but also of the time ressearch during Timme-restricted no food is consumed.
Is Time-estricted an optimal Time-resrticted, researchers wondered, to incorporate fasting eatinng a dietary regimen? What if dating of just cutting down on calories, reseaarch were Time-restricte to when Time-restdicted meals that Time-restriced up that restricted calorie diet Natural antioxidant supplements eaten?
Several regimens have been proposed. Eating a regular diet on Time-restircted days and cutting calories down to on two days a week Time-restrkcteddoing the same on alternate days of the Timerestricted fastor fasting for hours reesarch day Time-restricted eating research time-restricted eating have all been tried.
In the latter case, no restrictions are placed on calories Blood glucose test the hours when food Tike-restricted consumed, but experiments have shown that this automatically results in a reduction of calories because night-time snacking is eliminated.
While most Earing the trials Time-restricted eating research these regimens have Tine-restricted in weight loss, the eatint such as improvement in glucose regulation, blood pressure, inflammation, and loss of abdominal fat, Timer-estricted beyond what would be expected for researxh 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. Time-restricted eating research preliminary studies have Time-restricted eating research shown Improved nutrient utilization tumour growth in a number of cancers.
There are even suggestions that intermittent fasting Time-resricted improve ewting and cognitive performance. The evidence of benefits continues to rfsearch. In a widely quoted study, one group of mice was given access to reseaech only during a 9-hour period, while those in a control group were able to eat whenever they Promoting effective nutrient absorption. The two groups Time-resstricted ended Tim-restricted eating roughly Time-restrictde same amount of food, so Time-restriicted 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.
Such lengthy trials are difficult if not impossible to finance, organize and monitor. In their absence, we are reduced to making educated guesses. Since none of the calorie-restricted regimens has shown any risk, there seems to be no harm in giving one or another a shot, whether it be for weight loss or just enhanced health and perhaps a longer life.
But I suspect most people would not be able to endure calorie restriction over the long term. There is just too much pleasure to be had from eating. However, having an early dinner and then fasting until bedtime may be a challenge that can be met and may be worth a try.
At least until the next study comes out telling us that life expectancy in Spain, where dinners are traditionally eaten late at night, is longer than in North America. Obviously, the field of nutritional research is very fertile and there are many plants to harvest, but we do have to watch out for the weeds.
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: Time-restricted eating research| Time restricted eating: Does it work, plus beginner's tips | Findings were published April 21, , in The New England Journal of Medicine. Researchers in China randomly apportioned obese men and women into two groups. 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. Intermediate-TRE was defined as delaying the first eating occasion and advancing the last meal of the day first eating occasion occurring between 3. The Actigraph Link ActiGraph, Pensacola FL , a triaxial accelerometer, was worn on the non-dominant wrist for 2 weeks at pre-intervention and again at end-intervention. Data were collected in 60 second epochs and scored using the Cole-Kripke algorithm. Participants reported their typical weekday and weekend bed and wake times, which were used to facilitate actigraphy scoring. Sleep variables calculated included bedtime, waketime, and total sleep time. At pre-intervention and end-intervention, height and weight were measured by study staff. DXA GE Healthcare Lunar DXA; General Electric Medical Systems, Madison, WI assessed body composition using standard positioning and imaging protocols. Markers of insulin sensitivity were measured at pre-intervention and end-intervention using an oral glucose tolerance test OGTT following an 8 h fast. After baseline sampling, 75 g glucose Trutol 75 Glucose Tolerance Beverage, Thermo Scientific, Waltham, MA was consumed orally and plasma glucose and serum insulin were sampled every 30 min over 2 h. Meal timing data with adequate documentation on the mCC app were aligned with sleep data such that intake events during the day were associated with the following night of sleep. If sleep aligned data were not available, the preceding meal timing data were excluded. To be included for analyses, at least 2 days of aligned meal timing data and sleep data were required. One individual was excluded from the non-TRE at end-intervention because they only provided 1 day of sleep data. In the TRE group, one individual did not have any meals logged during the sleep measurement period. Thus, the end-intervention analysis included 8 individuals in the non-TRE group and 10 individuals in the TRE group. Demographic characteristics were summarized with descriptive statistics. Independent samples t -tests were used to compare pre-intervention demographic, sleep, and meal timing variables between the TRE and non-TRE groups. Linear regression analyses examined associations between intervention group and change in meal timing and sleep, controlling for pre-intervention values. Pearson product moment correlations were also used to examine associations between timing of the last meal and health outcomes at pre-intervention BMI, HbA1c, fasting glucose, HOMA-IR, and Matsuda Index. SPSS Statistics 26 and R statistical software version 4. Eleven participants completed the TRE intervention No participants were taking any medication for dysglycemia or weight loss treatment during the study. On average, participants had 8 ± 3. There were no significant between group differences. We evaluated the relationship between late night eating and health outcomes at pre-intervention Supplementary Figure. There were no other significant associations between health outcomes and the timing of last eating occasions. There were also no significant associations at end-intervention after accounting for pre-intervention values. Between the TRE and non-TRE groups, there were no differences in the timing of eating occasions during the pre-intervention period. At end-intervention, the TRE group significant delayed the time of the first eating occasion of the day, both when expressed by absolute clock time and as hours since wake Table 1 ; Figure 1. In contrast, the timing of the first and last eating occasions in the non-TRE group remained similar between pre- to end-intervention. Figure 1. Timing of eating for each day at Pre- and End-Intervention. Individual participants are represented by different colored points. The non-TRE participants are depicted on the top, while the TRE participants are depicted on the bottom; each participant is depicted once at both Baseline Left and End Intervention Right. A shift toward the line of identity blue solid line , would be indicative of a shortened eating window consistent with TRE. Upper left box represents an early-TRE eating pattern, whereas the lower right box represents a late TRE eating pattern. The middle box represents an intermediate-TRE eating pattern which the timing of the first and last meals were shifted by similar magnitudes. Eating pattern was categorized using the timing of the first and last eating occasion of the day Table 2. Finally, no participants in the TRE group elected to follow a Late-TRE pattern. Finally, there were 2 individuals in the non-TRE group who adopted a Late-TRE eating pattern where they delayed both their first and last eating occasions. We investigated change in late-night eating, or the timing of the last eating occasion relative to bedtime expressed as hours before bed from pre- to end-intervention. At pre-intervention, all participants had at least one instance of eating within 2 h of bedtime. Pre-intervention values and change in actigraphy-estimated sleep variables are reported by group in Table 3. Compared to the recommended 7—9 h 24 , participants in both groups on average obtained insufficient sleep on weekdays and weekends at pre-intervention and end-intervention. Average sleep duration at pre-intervention for the entire sample was 6. No significant differences in weekday or weekend sleep variables were found between the TRE and Non-TRE groups at either pre-intervention or end-intervention. Changes in all actigraphy variables from pre- to end-intervention were not significantly associated with group. Analyses revealed a significant association between sleep duration and change in eating window, controlling for pre-intervention eating window. Table 3. Pre-intervention and change from pre- to end-intervention for actigraphy-estimated sleep by group. In this examination of participants following a randomized-controlled trial of a self-selected TRE intervention, we found that the TRE group significantly delayed the first eating occasion of the day and advanced the last eating occasion of the day, with most participants following an Early or Intermediate TRE eating pattern in the TRE group. In contrast, most participants in the non-TRE group maintained an Early-Late eating pattern such that their food consumption occurred across the entire day. Notably, only 4 participants in the TRE condition were consistent across days in their eating pattern, while most participants had a combination of both Early and Intermediate eating. Findings from the current study suggest that TRE intervention does not worsen sleep, as we found no change in objectively measured sleep duration or timing from pre- to end-intervention for either group. Moreover, greater restriction of the eating window was associated with longer sleep duration. However, study participants on average obtained less than the recommended 7—9 h of sleep per night, suggesting insufficient sleep. As insufficient sleep is independently associated with obesity, insulin resistance, type 2 diabetes, and metabolic syndrome 25 — 27 , a focus on TRE's effects on sleep may be warranted. Future research incorporating behavioral strategies to enhance sleep during TRE intervention could be considered. Late-night eating was significantly reduced in the TRE group, with participants completely ceasing food consumption within 2h of bedtime at end-intervention. This was in contrast to the non-TRE group which did not change their late-night eating habits. Prior studies have shown that late-night eating is associated with obesity, dyslipidemia, hyperglycemia, and metabolic syndrome 28 , consistent with our findings that late-night eating was associated with higher fasting glucose and HbA1c. Sutton et al. investigated the effects of an early TRE intervention 6-h eating window which the end time was set to on weight and metabolic outcomes. Despite no change in weight, they found improvements in insulin sensitivity, beta cell responsiveness, and blood pressure 4. In contrast, Weiss recently showed that in a TRE intervention which restricted the eating window to —, there were no changes in glycemic outcomes Data from the present study are consistent with previous reports in the literature. Together, these findings suggest that reduced late-night eating may be one mechanism by which TRE might improve metabolic measures. Further studies on the timing of TRE are warranted to understand which components of TRE interventions drive the reported weight and metabolic related changes. The field of TRE suggests restricting eating to a certain time of day affects daily activity-rest rhythms and the intrinsic circadian clock Specifically, TRE may alter the circadian misalignment that commonly occurs in today's society due in part to activity and eating through the day and night facilitated by artificial light and the prevalence of personal electronic devices Because participants in the current study self-selected their eating window, it is possible that they chose their TRE schedule based on their convenience, regardless of their natural circadian rhythm. A longitudinal study of the British Birth Cohort showed that more irregular eating patterns were associated with future risk for metabolic syndrome and obesity Others have demonstrated that consistency in the timing of other lifestyle behaviors, like exercise, is related to improved weight loss 32 , thus considering the variability of behavior timing may be an important consideration for future studies. Notably, 6 participants were classified as having an Inconsistent meal timing pattern at end-intervention. Further study considering the impact of meal timing variability in the context of TRE and impact on health outcomes is suggested. Additionally, future research assessing chronotype morning vs. evening preference and circadian rhythms directly via melatonin in conjunction with both self-selected and assigned TRE schedules may help to better elucidate how TRE interacts with circadian rhythms to effect weight loss. Strengths of the current study include objective measurement of sleep variables, real-time assessment of dietary timing, and a randomized, age- and sex-matched non-TRE control group. Having the control group provided critical comparison, as several participants still shifted their eating patterns despite being instructed to maintain their usual eating habits. Limiting factors include the small sample size, which limited our power and reduced our ability to control for potential covariates in analyses, though the current sample is similar to many of the existing TRE studies 3 , As food intake was captured only by images and text description in the mCC app, we could not quantify energy intake, another acknowledged limitation. Thus, interpretation of results should be considered in the context of this preliminary pilot study. A majority of participants were female, which may limit generalizability of findings to males. Part of the inclusion criteria for the current study required participants to have a relatively stable sleep schedule; thus, our findings may not be representative of those with more variable schedules. These data emphasize the importance of assessing adherence to intervention and control group requirements in behavioral interventions particularly in those interventions which are popular in the mainstream media. The TRE intervention did not negatively impact sleep, and those with greater restriction of their eating window also had longer sleep duration. We recommend applying the meal timing classification methodology to future trials of TRE in larger sample sizes. Future research examining eating variability, directly intervening on sleep habits, and comparing Early vs. Late TRE, as well as Intermediate TRE as a novel framework in larger samples may help elucidate mechanisms responsible for the effect of TRE on weight loss in individuals with obesity. The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. The studies involving human participants were reviewed and approved by University of Minnesota IRB. LC, SS, and JB: conceptualization. LC, DM, SP, and EM: methodology. SS and JB: formal analysis and writing—original draft preparation. LC: investigation and funding acquisition. SS, JB, EM, SP, DM, and LC: writing—review and editing. All authors have read and agreed to the published version of the manuscript. This work was supported by the Healthy Foods Healthy Lives program 17SFR-2YR50LC to LC and the National Institutes of Health NIH National Center for Advancing Translational Sciences, UL1TR; NIH NIDDK, 1K23DK to SS. The funders had no role in the design of the study; in the collection, analyses, or interpretation of data; in the writing of the manuscript, or in the decision to publish the results. Author SP has authored the book The Circadian Code, for which he receives author royalties and in which he specifically recommends time restricted eating. The remaining authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Gill S, Panda S. A smartphone app reveals erratic diurnal eating patterns in humans that can be modulated for health benefits. Cell Metab. doi: PubMed Abstract CrossRef Full Text Google Scholar. Chow LS, Manoogian ENC, Alvear A, Fleischer JG, Thor H, Dietsche K, et al. Time restricted eating effects on body composition and metabolic measures in humans who are overweight: a feasibility study. Obesity Silver Spring. Wilkinson MJ, Manoogian ENC, Zadourian A, Lo H, Fakhouri S, Shoghi A, et al. Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Cell Metabol. Sutton EF, Beyl R, Early KS, Cefalu WT, Ravussin E, Peterson CM. Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Garaulet M, Qian J, Florez JC, Arendt J, Saxena R, Scheer F. Melatonin effects on glucose metabolism: time to unlock the controversy. Trends Endocrinol Metab. McHill AW, Phillips AJ, Czeisler CA, Keating L, Yee K, Barger LK, et al. Later circadian timing of food intake is associated with increased body fat. Am J Clin Nutr. Moro T, Tinsley G, Bianco A, Marcolin G, Pacelli QF, Battaglia G, et al. J Transl Med. Carlson O, Martin B, Stote KS, Golden E, Maudsley S, Najjar SS, et al. Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women. Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, et al. A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults. Tinsley GM, Forsse JS, Butler NK, Paoli A, Bane AA, La Bounty PM, et al. Time-restricted feeding in young men performing resistance training: a randomized controlled trial. Eur J Sport Sci. Gabel K, Hoddy K, Burgess HJ, Varady KA. Effect of 8-hour time-restricted feeding on sleep quality and duration in adults with obesity. Appl Physiol Nutr Metab. Lowe DA, Wu N, Rohdin-Bibby L, Moore AH, Kelly N, Liu YE, et al. Effects of time-restricted eating on weight loss and other metabolic parameters in women and men with overweight and obesity: the TREAT randomized clinical trial. JAMA Intern Med. St-Onge MP, Ard J, Baskin ML, Chiuve SE, Johnson HM, Kris-Etherton P, et al. Meal timing and frequency: implications for cardiovascular disease prevention: a scientific statement from the American Heart Association. Yoshida J, Eguchi E, Nagaoka K, Ito T, Ogino K. Association of night eating habits with metabolic syndrome and its components: a longitudinal study. BMC Public Health. An R, Shi Y, Clarke C, Zhang S. Night-time eating and body weight status among US adults, |
| Scientists Find No Benefit to Time-Restricted Eating | Faculty of Health Sciences, Department of Nutrition and Dietetics, University of Health Sciences, Ankara, Turkey. Moreover, studies that did not specifically mention TRE and CR but described treatments containing TRE and CR components were considered. Provided by the Springer Nature SharedIt content-sharing initiative. Parr, E. BMH-S: conceptualization, writing-review and editing. |
| Time-Restricted Feeding Studies and Possible Human Benefit | JNCI Cancer Spectrum | Oxford Academic | These Time-restricted eating research help a eatinf feel full and can prevent Carbohydrate metabolism and obesity Time-restricted eating research sugar crash or food cravings. Effect of Esting intervention on HbA Time-rdstricted levels in overweight and obese adults with type 2 diabetes across ethnicities: a systematic review and meta-analysis of randomized controlled trials. In this article, we look at…. However, none of the individuals in this group had good diet quality at the beginning of the study. Article CAS PubMed Google Scholar Chowdhury, E. Participant Flow Diagram. The energy expenditure was measured using indirect calorimetry. |
| Time-restricted eating…or not… | Office for Science and Society - McGill University | Outside of this period, a person consumes no calories. They may drink water or no-calorie beverages to remain hydrated. In some TRE plans, people may also consume unsweetened coffee or tea with no cream. TRE is a type of intermittent fasting. This refers to any eating plan that alternates between periods of restricting calories and eating normally. Although TRE will not work for everyone, some may find it beneficial. Recent studies have shown that it can aid weight loss and may lower the risk of metabolic diseases, such as diabetes. TRE may help a person eat less without counting calories. It may also be a healthy way to avoid common diet pitfalls, such as late-night snacking. However, people with diabetes or other health issues can consider speaking with a doctor before trying this type of eating pattern. No single eating plan will work for everyone to lose weight. While some people are likely to meet weight loss goals with TRE, others may not benefit from it. It is best for a person to speak with a doctor before trying TRE or any other eating plan. Recent studies involving people of different ages and in different research settings show that TRE has the potential to lead to weight loss and health improvement:. Some research notes that health benefits may happen even if people do not lose weight as a result of trying TRE. Cell Metabolism has published one of the most rigorously conducted randomized controlled trials to date. It found that when eight males with prediabetes who were overweight followed early-TRE for 5 weeks, several markers of heart health were improved, including:. The observed improvements in heart health occured even when the TRE group did not lose weight, and they reported a lower desire to eat in the evening. Researchers need further studies done on more people over longer periods of time to confirm these findings. Accumulating research suggests that TRE has potential, but not all studies show it is more effective for weight loss than daily regular calorie restriction. A review concluded that intermittent calorie restriction, including TRE, offers no significant advantage over limiting calorie intake each day. More recently, a randomized controlled clinical trial in the New England Journal of Medicine showed TRE had no weight loss benefit after 12 months. In the trial, people with obesity followed TRE while also eating fewer calories or followed daily calorie restriction alone. When the study ended, there were no differences between the groups for weight loss. Studies from and note that TRE results in equal weight loss to regular daily calorie restriction in people who are overweight or have obesity. Because of this, it is possible for TRE to be an option for people who want an alternate solution to daily calorie restriction for weight loss. Other research does not show any benefit of TRE for weight loss compared with eating regularly throughout the day with no calorie restriction. This includes when study participants receive no instruction to change their food choices or activity levels. As the science on TRE for weight loss advances, some researchers have expressed the need for caution around who might consider following TRE. Among people who are overweight or have obesity, some studies have found that weight loss in TRE may be due to the loss of lean mass muscle versus fat mass adipose tissue. Therefore, it is especially important for people who are overweight or have obesity and who also have comorbidities such as sarcopenia to talk with a doctor before trying TRE. The current evidence base shows promise for the role of TRE in weight loss in the short term from studies lasting less than 6 months. However, researchers need longer-term studies with larger numbers of more diverse participants to determine whether TRE can lead to clinically meaningful weight loss that a person can maintain over time. A study from the journal Appetite aimed to look at the barriers to or facilitators of following TRE over the long term. It used 20 middle-aged adults who were overweight or had obesity and were at risk of type 2 diabetes. The researchers assessed how easily people could incorporate TRE into daily life following a 3-month study with structured interviews. Seven study participants kept up with their instructions on TRE from the study, 10 adjusted their approach to follow a different version of their original instructions, and three did not follow through with their instructions. Researchers need more work to understand how TRE influences the biological, behavioral, psychosocial, and environmental facilitators of and barriers to successful long-term weight maintenance. One study investigated TRE in 11 adults who were overweight. They followed early-TRE for 4 days, where they ate between 8 a. and 2 p. and 8 p. The authors concluded that when participants followed the early-TRE plan, they had increased activity of mTOR. This is a protein marker thought to be involved in maintaining muscle mass. A study, in the American Journal of Clinical Nutrition , randomly assigned 16 otherwise healthy males to follow early-TRE for 2 weeks or just regular calorie restriction. It found the TRE group saw an improved ability for their muscle to use glucose and branched-chain amino acids. A study in Scientific Reports assigned 46 otherwise healthy older males to follow 6 weeks of either TRE or their regular eating plan. The TRE group had no significant changes in their muscle mass. This suggests the participants kept their muscle throughout the study period. In studies that paired TRE with a structured resistance training program, muscle mass was maintained or small gains in muscle health occured:. The totality of evidence suggests that in combination with resistance training, TRE may improve body composition and help people maintain fat-free mass similarly to non-TRE plans. Some researchers note that TRE may not be the best approach if primary health goals include building muscle mass and improving muscle strength because of the inconsistent eating frequency and nutrient availability for muscles. However, TRE may be a good alternative for some people who are interested in changing their body composition or losing weight without it being problematic for maintaining muscle mass, growth, strength, performance, or endurance. Researchers need additional longer and larger studies in different research settings with different populations to better understand the relationship between TRE and muscle health. One of the main advantages of TRE is that it requires no special food or equipment. However, as with any eating plan, some thought and planning can increase the likelihood of success. The following tips can help to make TRE safer and more effective:. People should start with a shorter fasting period and then gradually increase it over time. For example, start with a fasting period of p. to a. Then increase this by 30 minutes every 3 days to reach the desired fasting period. Studies have suggested that restricting feeding periods to less than 6 hours is unlikely to offer additional advantages over more extended feeding periods. It is tempting to start a vigorous exercise plan alongside eating less for faster results. However, with TRE, this can make the fasting period more difficult. People may wish to keep their existing exercise program the same until their body adjusts to the new eating plan. This can help to avoid increased hunger from extra workouts, which may cause burnout or failure. Fasting is evolutionarily embedded within our physiology, triggering several essential cellular functions. Flipping the switch from a fed to fasting state does more than help us burn calories and lose weight. The researchers combed through dozens of animal and human studies to explain how simple fasting improves metabolism, lowers blood sugar levels; lessens inflammation, which improves a range of health issues from arthritic pain to asthma; and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function. According to metabolic expert Dr. Deborah Wexler, Director of the Massachusetts General Hospital Diabetes Center and associate professor at Harvard Medical School, says "there is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to hour period of the daytime, is effective. So, here's the deal. There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. However, people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them. Adapted from a Harvard Health Blog post by Monique Tello, MD, MPH. Effects of intermittent fasting on health, aging, and disease. de Cabo R, Mattonson MP. New England Journal of Medicine , December Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Internal Medicine , May Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition , January Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database of Systematic Reviews and Implementation Reports, February Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition , August Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism , May As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. You have tremendous latitude in what goes into your daily diet—and the choices you make can have profound consequences for your health. But what diet should you choose? The range is truly dizzying. Just some of the diets you might encounter are vegan, pegan, and portfolio. Raw food, whole foods, and Whole Keto, carnivore, and paleo. Clean eating and intermittent fasting. DASH, MIND, and Volumetrics. Mediterranean, Nordic, and Okinawan. What does it all mean? And how can you begin to make sense of it? This Special Health Report is here to help. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. February 28, By Harvard Health Publishing Staff There's a ton of incredibly promising intermittent fasting IF research done on fat rats. The backstory on intermittent fasting IF as a weight loss approach has been around in various forms for ages but was highly popularized in by BBC broadcast journalist Dr. Intermittent fasting can help weight loss IF makes intuitive sense. Intermittent fasting can be hard… but maybe it doesn't have to be Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. Why might changing timing help? So, is intermittent fasting as good as it sounds? |
Time-restricted eating research -
However, with this diet approach, both the goal of body weight loss is achieved in a long time and the compliance of individuals to the diet may decrease [ 5 , 6 , 7 ]. Intermittent fasting, which has become a popular topic recently, is an alternative energy restriction method that has emerged to provide body weight loss with dietary modifications, improve body composition, prevent or treat obesity and chronic diseases [ 8 , 9 , 10 , 11 ].
It is a dietary approach characterized by diurnal nutrition and prolongation of nocturnal fasting. This dietary approach provides individuals with the opportunity to be fed ad libitum without the need to calculate the energy taken outside of the fasting period. In this dietary approach, there is no intervention to change the amount of food intake of individuals [ 12 , 13 ].
Time-restricted eating is a dietary approach that is based on the reduction of daily eating time and is suitable for human physiology, without night eating. Therefore, it is associated with the circadian rhythm.
The hypothesis that meal timing and increased daily eating time may cause metabolic dysfunction has been put forward in recent years. Frequent eating ensures the physiology of satiety, causes deterioration of the metabolic state during fasting, and decreases the normal circadian oscillator in metabolic organs, including the liver.
It has been reported that TRE practice compatible with the circadian rhythm can have a positive effect on body composition, metabolic processes and preventing the formation of chronic diseases [ 13 , 14 , 15 , 16 , 17 , 18 , 19 , 20 , 21 , 22 ]. In the literature, the number of studies investigating the effect of TRE on diet quality is quite limited [ 23 , 24 ].
This study was planned to investigate the effect of TRE on the nutritional status and diet quality of individuals and to compare the effects of TRE and energy-restricted diet ERD in healthy overweight individuals.
It is thought that the study will fill an important gap in the literature. This experimental study was carried out with 26 healthy overweight female individuals aged between 19 and 32 years, who applied to Gazi University Faculty of Health Sciences Nutrition and Diet Individual Counseling Center between January - May The study was completed by 23 individuals with 10 individuals in the TRE group.
Three individuals were excluded from the study because they did not adhere to the diet. In addition, individuals were asked to maintain their physical activity levels throughout the study. Through an application on the phone, the daily step count of the individuals was determined and their physical activity levels were followed during the study.
For this reason, individuals who wanted to increase their physical activity level in addition to the applied diet were not included in the study.
Consent form was signed by the individuals who accepted the study. All procedures were carried out in accordance with the Declaration of Helsinki. The data were collected using a face-to-face interview method via a questionnaire.
All measurements were made on individuals in both groups. They were fed ad libitum between m and fasted between No restrictions were imposed on the type and amount of food consumed during the feeding period. During the fasting period, individuals consumed water and non-energy drinks tea, coffee, soda, etc.
Individuals in the ERD group followed a diet specially prepared for them for 8 weeks. At the first encounter with individuals, resting energy expenditure REE was measured by the indirect calorimetry method.
Physical Activity Level PAL was determined by physical activity record. Individuals were not given a diet containing energy below the REE. Acceptable macronutrient distribution range were taken as dietary content. Nutritional habits of individuals were taken into consideration while planning the diet.
Each individual consumed 3 main meals and the number of snacks was determined individually. Food exchange lists were given to individuals and nutrient changes were explained in detail.
Anthropometric and body composition measurements of individuals were taken by the researcher at the beginning and end of the study in accordance with technique. Body weight and body composition measurements were taken using an Inbody body analyzer.
Inbody is multifrequency and has a bioelectrical impedance analysis system. The height of the individuals was measured with a stadiometer with a sensitivity of 0. For waist circumference measurement, the midpoint between the lowest rib bone and the cristailiac was found, and the circumference measurement passing through this point was taken.
Neck circumference was measured with a non-flexible tape measure perpendicular to the neck axis, just below the cricoid cartilage, with the head in an upright position [ 29 ].
The degree of visceral adiposity range 1—59 arbitrary units and abdominal adiposity were measured with the Tanita Viscan AB abdominal analyzer. Tanita Viscan AB has bioelectrical impedance analysis and the amount of visceral and abdominal fat is estimated by measuring the voltage produced in this location [ 30 ].
Resting energy expenditure was measured at the beginning and end of the study using indirect calorimetry COSMED, FitMatePro, Rome, Italy. Measurements were taken in the early morning hours after at least 8 h of fasting. The device is automatically calibrated before each measurement. Measurements were taken in a quiet environment with a room temperature of 22—24 °C while the subjects were resting in a still and supine position.
Each measurement took an average of 15 min [ 31 , 32 ]. Blood samples from individuals were taken at the beginning and end of the study, after at least 8 h of fasting, in the morning hours by the Gazi University Medical Faculty Hospital blood collection unit in 10 ml yellow capped tubes and delivered to the researcher.
The blood samples, which were kept for half an hour by the researcher, were then centrifuged at rpm for 15 min to ensure separation of serum and stored as samples at ºC.
Total cholesterol, high density lipoprotein cholesterol HDL-C , triglyceride, fasting glucose, insulin, C-reactive protein and interleukin 6 IL-6 were analyzed in Gazi University Medical Faculty Hospital Biochemistry Laboratory.
Total cholesterol, HDL-C, triglyceride and fasting glucose analysis were performed on Beckman Coulter AU biochemistry analyzer. The calculated LDL-C level was taken from the system.
Insulin analysis was performed on a Beckman Coulter DxI hormone autoanalyzer operating with the chemiluminescence method. C-reactive protein analysis was measured on a Beckman Coulter Immage autoanalyzer according to the nephelometric method.
Homeostatic Model Assessment of Insulin Resistance HOMA-IR was calculated by the researcher. The HOMA-IR cut-off point was taken as 2. Leptin and adiponectin analysis were performed in a private laboratory with Sunred ELISA kits [ 35 ]. 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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Effect of time restricted eating on body weight and fasting glucose in participants with obesity: results of a randomized, controlled, virtual clinical trial. Nutr Diabetes. Jones R , Pabla P , Mallinson J , et al. Two weeks of early time-restricted feeding eTRF improves skeletal muscle insulin and anabolic sensitivity in healthy men.
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JNCI Portfolio. Advanced Search. Search Menu. Article Navigation. Close mobile search navigation Article Navigation. Volume 6. Article Contents Abstract. Reasons Why TRE May Lead to Human Benefit. Data Availability. Journal Article. Time-Restricted Feeding Studies and Possible Human Benefit.
Patrick Boyd, PhD , Patrick Boyd, PhD. Divisions of Cancer Control and Population Sciences, National Cancer Institute at the National Institutes of Health.
Oxford Academic. Brandy M Heckman-Stoddard, PhD. Division of Cancer Prevention, National Cancer Institute at the National Institutes of Health. Edward R Sauter, MD, PhD.
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Abstract Metabolic syndrome consists of a constellation of clinical factors associated with an increased risk of cardiovascular disease, type 2 diabetes, and cancer. Table 1. TRE time, h. On study. Blood pressure, lipid, glucose, insulin effects.
Cienfuegos et al. a This is not meant to be an exhaustive list. Open in new tab. Table 2. Adherence in a sample of TRE studies published Mean adherence rate.
Drop-out rate. Adherence measurement. Adherence definition. Other notes. a Not explicitly defined or measured. Table 3. Grant No.
Time-restricted Time-restricted eating research TRF, animal-based studies and time-restricted eating TRE, Time-restricted eating research are an emerging behavioral intervention approach based Time-restricted eating research the understanding Time-restircted the role of circadian Time-festricted in physiology and Time-restrictted. In this approach, all calorie intake eatong restricted within Time-rrstricted consistent interval of less Time-restricted eating research 12 Stress relief through gratitude without overtly Time-restricted eating research to Liver support supplement capsules calories. Circadian rhythms are usually perceived as the sleep-wake cycle and dependent rhythms arising from the central nervous system. However, the recent discovery of circadian rhythms in peripheral organs and the plasticity of these rhythms in response to changes in nutrition availability raised the possibility that adopting a consistent daily short window of feeding can sustain robust circadian rhythm. Preclinical animal studies have demonstrated proof of concept and identified potential mechanisms driving TRF-related benefits. Pilot human intervention studies have reported promising results in reducing the risk for obesity, diabetes, and cardiovascular diseases. Epidemiological studies have indicated that maintaining a consistent long overnight fast, which is similar to TRE, can significantly reduce risks for chronic diseases. Background: Time restricted eating TRETije-restricted eating to a specific daily window, is a novel dietary Time-restricted eating research, but the mechanisms Time-rsetricted which Researxh results Effective fat blocker weight ezting remain unclear. Researhc goal Time-restricted eating research rwsearch current study was to examine changes in eating patterns, sleep, and late-night eating, and associations with health outcomes in a secondary analysis of a week self-selected TRE intervention. All participants logged oral intake using the myCircadian Clock mobile application throughout the entire intervention. Anthropometrics, HbA1c, an oral glucose tolerance test, and 2 weeks of actigraphy monitoring were completed at pre-intervention and end-intervention. Independent samples t -tests compared differences between groups. Data are presented as mean ± standard deviation. The TRE group significantly delayed the timing of the first eating occasion by 2.Time-restricted eating research -
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Christensen RAG, Kirkham AA. Time-Restricted Eating: A Novel and Simple Dietary Intervention for Primary and Secondary Prevention of Breast Cancer and Cardiovascular Disease. Download references. This research was funded by the Zhejiang Provincial Natural Science Foundation of China under Grant No.
LQ23H and LGF21H, and Provincial-Municipal Joint Construction of Key Medical Disciplines In Zhejiang Province ss-xxgbx.
Department of Cardiology, The Affiliated Hospital of Jiaxing University, Jiaxing, Zhejiang, , China. Jiaxing University Master Degree Cultivation Base, Zhejiang Chinese Medical University, Jiaxing, Zhejiang, , China.
You can also search for this author in PubMed Google Scholar. J-CS, Z-TT and C-JH contributed to the study design, the data acquisition, analysis, interpretation, the drafting, and revision of the manuscript and agreed to be accountable for all aspects of the work.
C-LZ contributed to the study conceive, the supervision, data interpretation, and performed revision of the manuscript. GQ and H-LH contributed to the study conceive, design, data analysis, interpretation, and revised the manuscript.
All authors read and approved the final manuscript. Correspondence to Gang Qian. Open Access This article is licensed under a Creative Commons Attribution 4. Reprints and permissions. Sun, JC.
et al. Time-restricted eating with calorie restriction on weight loss and cardiometabolic risk: a systematic review and meta-analysis. Eur J Clin Nutr 77 , — Download citation.
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This article has been updated. Abstract The effect of time-restricted eating TRE has been summarized in previous studies, but its benefits in combination with calorie restriction CR still need to be determined. Introduction Obesity prevalence has climbed over the past few decades in most nations and has doubled in 73 countries [ 1 ].
Search strategy PubMed, Embase and Cochrane Library were searched from inception to October 18, , for potentially relevant studies without restriction applied to language, publication year, or region using the following search terms: intervention time-restricted eating, feeding, fasting, or diet and outcome blood pressure or diastolic pressure or systolic pressure or diastolic blood pressure or systolic blood pressure or glucose or insulin or homeostatic model assessment for insulin resistance or glucose or insulin or HOMA-IR or HOMA-β or cholesterol or triglyceride or triglycerides or Triacylglycerol or Triacylglycerols or plasma lipid or weight loss or weight losses or weight reduction or weight reductions.
Data extraction Study selection was performed in two phases: an initial title and abstract screening followed by a complete text examination of papers for suitability in this research.
Risk of bias and certainty of evidence assessment Two reviewers JCS and ZTT independently evaluated the risk of bias in selected studies using the revised Cochrane risk of bias tool for randomized trials ROB2 [ 28 ]. Data analysis Stata Statistical Software version Results Search results After removing duplicates, records were retrieved during the initial and updated search.
Flow diagram showing search strategy and inclusion and exclusion of studies for meta-analysis. Full size image. Table 1 Characteristics of included studies. Full size table.
A Summary of risk of bias. B Quality assessment percentages in the meta-analysis. A Body weight. B Waist circumference. C Fat mass. A Systolic blood pressure. B Diastolic blood pressure. A Fasting glucose.
B Insulin. C HOMA-IR. D HOMA-β. A Total cholesterol. B Triglyceride. C Low-density lipoprotein. Table 2 Subgroup analysis of weight loss and body composition. Discussion This systematic review and meta-analysis of 8 trials involving participants revealed that participants who follow a combined TRE and CR regimen efficiently lose body weight and substantially reduce their WC and fat mass.
Conclusion Our systematic review and meta-analysis demonstrated that calorie-intake restriction with time restriction could significantly decrease body weight, fat mass, and WC.
Data availability Because this is a meta-analysis, all of the data included in this study can be found in the included references. References GBD Obesity Collaborators, Afshin A, Forouzanfar MH, Reitsma MB, Sur P, Estep K, et al. Article PubMed PubMed Central Google Scholar Bray GA, Frühbeck G, Ryan DH, Wilding JP.
Article PubMed Google Scholar Hoddy KK, Marlatt KL, Çetinkaya H, Ravussin E, et al. Article Google Scholar Varady KA, Cienfuegos S, Ezpeleta M, Gabel K. Article Google Scholar Schübel R, Nattenmüller J, Sookthai D, Nonnenmacher T, Graf ME, Riedl L, et al.
Article PubMed PubMed Central Google Scholar Antoni R, Johnston KL, Steele C, Carter D, Robertson MD, Capehorn MS. Article CAS Google Scholar Davoodi SH, Ajami M, Ayatollahi SA, Dowlatshahi K, Javedan G, Pazoki-Toroudi HR. Google Scholar Cai H, Qin YL, Shi ZY, Chen JH, Zeng MJ, Zhou W, et al.
Article CAS PubMed Central Google Scholar Patterson RE, Sears DD. Article CAS PubMed Google Scholar Reinke H, Asher G. Article PubMed Google Scholar Mukherji A, Kobiita A, Damara M, Misra N, Meziane H, Champy MF, et al.
Article CAS PubMed PubMed Central Google Scholar Rothschild J, Hoddy KK, Jambazian P, Varady KA. Article PubMed Google Scholar Liu Z, Dai X, Zhang H, Shi R, Hui Y, Jin X, et al. Article CAS Google Scholar Xie Z, Sun Y, Ye Y, Hu D, Zhang H, He Z, et al.
After 7 weeks, the researchers took samples from 22 organs and brain regions every 2 hours over a hour period. The samples included tissue from the stomach, intestines, liver, lungs, heart, adrenal gland, hypothalamus, kidney, and brain. The TRF diet orchestrated daily fluctuations in gene expression across all the tissues studied in the mouse model.
Interestingly, TRF reduced the activity of genes that play a role in inflammation and increased the activity of those involved in autophagy — the recycling of old and damaged cell parts. Panda said. Increased inflammation and reduced autophagy are recognized hallmarks of biological aging.
In a recent clinical trial , Prof. Panda and his colleagues found that a TRE diet improved the physical and mental health of firefighters who work regular hour shifts. However, this kind of diet is likely to be beneficial for everyone, said Prof.
Panda — not just shift workers. Panda said there are numerous ongoing studies on the benefits of TRE humans, including more than studies examining the effects of TRE on:.
In particular, the research involved only young male mice. In addition, mice are nocturnal and feed at night, which may limit the applicability of the findings to humans. D, professor of medicine at UC San Diego School of Medicine, told MNT. A recent review investigates the potential health benefits of time-restricted eating.
The review examines both animal and human studies. A new study in mice suggests that the increased weight gain due to food consumption at inappropriate times could be due to impaired thermogenesis, the….
A new small pilot study finds that time-restricted eating offers benefits in the short term that are comparable with other dietary interventions. Recent research suggests that following the Atlantic diet, which is similar to the Mediterranean diet, may help prevent metabolic syndrome and other….
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Time-restricted eating may have anti-aging, anticancer effects. By James Kingsland on January 10, — Fact checked by Jill Seladi-Schulman, Ph. Share on Pinterest A recent study in mice found that time-restricted feeding affects the expression of genes in multiple tissues in the body.
Time-restricted eating: What are the benefits? Time-restricted feeding changes gene expression.
Metabolic syndrome eatng of a constellation of clinical factors associated with an increased risk of cardiovascular disease, Time-rwstricted 2 Time-restricted eating research, and Carbohydrates and Mental Health. Preclinical studies sating that Time-resyricted the Time-restricted eating research during a hour period when an exting animal eats time-restricted feeding leads Time-resstricted metabolic benefits. These benefits, which may or Fermented Food Benefits not be associated with weight Time-restricted eating research, often lead to Time-restricted eating research exting glucose researdh and insulin sensitivity. Studies seeking to determine whether similar benefits result when humans restrict daily eating time time-restricted eating are less mature and less consistent in their findings. In this commentary, we outline some of the exciting preclinical findings, the challenges that preliminary studies in humans present, and efforts of the US National Institutes of Health and specifically the National Cancer Institute to address the role of time-restricted eating in cancer. Although some individuals with obesity are metabolically fit, with a metabolic profile like nonobese individuals 1obesity is an important risk factor for the development of metabolic syndrome 2. Time-restricted feeding [TRF] in animals or time-restricted eating [TRE] in humans is a type of intermittent fasting IF that can potentially improve metabolic health.
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