Time-restricted eating, a form of fasting where you eat fewer but regular meals within a specific time window and avoid eating for 12 to 14 hours (often overnight), may reduce the risk of type 2 diabetes and obesity while improving overall health.
A new review highlights the potential benefits of this eating pattern.
Researchers found a link between the number of meals people consume and the occurrence of obesity and type 2 diabetes. Traditional advice often encourages eating three meals a day with intermittent snacks.
However, this study suggests that such a pattern might contribute to obesity. Constant eating keeps insulin levels high throughout the day, which can lead to insulin resistance and eventually type 2 diabetes, especially with the high-calorie and sugar-laden diets common in the U.S.
Time-restricted eating allows insulin and glucose levels to drop, improving insulin resistance, brain health, and glycemic control. This eating pattern can also reduce daily calorie intake by around 550 calories without the need for strict calorie counting.
Additionally, it may positively influence the gut microbiome, helping to prevent inflammation and various metabolic disorders. It also helps regulate hormones responsible for appetite control and energy levels.
Adhering to regular meal schedules, including eating breakfast, while reducing the number of meals and snacks, can help protect against obesity and type 2 diabetes.
However, not all breakfasts are created equal. The study suggests prioritizing healthy fats and protein, such as eggs, over sugary breakfast cereals and pastries.
While time-restricted eating shows significant health benefits, the researchers found that other forms of fasting, such as multi-day fasting, offer few advantages.
With more than four in 10 Americans clinically obese, obesity is a major health concern. It can lead to various health conditions, including type 2 diabetes, heart disease, and some cancers.
The researchers emphasize that obesity is preventable, and adopting healthier eating patterns, like time-restricted eating, could play a significant role in tackling this epidemic.
The study highlights that individual needs vary based on factors such as size and activity level. Therefore, what constitutes a sufficient meal for one person may not be enough for another.
However, the research supports the idea that consuming fewer, high-quality meals can help those at risk of developing obesity and type 2 diabetes.
Avoiding late-night eating is also advised, as it can disrupt sleep by keeping the digestive system active. Late-night eating can negatively impact overall health and well-being.
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The study discussed here was published in the journal Nutrients.
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