A recent study suggests that limiting eating to specific hours each day might help with weight loss and blood sugar management. Published in the Annals of Internal Medicine on October 1, the research explored how time-restricted eating, a form of intermittent fasting, could benefit people with metabolic syndrome. In the U.S., over 93 million individuals have this condition, which includes factors like high blood pressure, high triglycerides, elevated blood sugar, larger waistlines, and low HDL cholesterol. This combination heightens the risk for type 2 diabetes and heart problems.
While changing one’s diet might ease metabolic syndrome and mitigate these risks, sticking to strict diets can be tough. Researchers had participants eat only during an eight to ten-hour span when digestion is most efficient, without focusing on cutting calories. Participants who restricted their eating window experienced better glucose control and weight and fat loss, especially when paired with standard diet counseling.
However, the study found that time-restricted eating only modestly enhanced blood sugar control, which might not be significant for each person. Yet, if everyone improved similarly, it could positively affect public health overall.
Experts discussed how time-restricted eating might impact metabolic health, how it stands against other fasting methods, and what to consider before trying it. These researchers study circadian rhythms, which control sleep, hunger, and other critical functions, suggesting aligning meal times with the body’s most active metabolic hours. Unlike other fasting methods, intermittent fasting often involves cutting calories and might not support circadian health.
Research gives mixed signals on whether time-restricted eating aids heart health and weight loss. Some studies show it benefits blood sugar, blood pressure, weight, and cholesterol, while others find no such advantages.
To dive deeper into time-restricted eating, researchers recruited 122 people with metabolic syndrome and high fasting blood sugar or HbA1C levels, which increase diabetes risk. The participants were split into two groups: one received standard nutritional advice, and the other got both advice and a customized eight-to-ten-hour eating plan, beginning an hour after waking and ending at least three hours before bed.
After three months, 108 participants finished the study. Time-restricted eating led to a slight 0.1% drop in HbA1C, indicating minimal reductions in average blood sugar. It didn’t significantly improve other metabolic markers like fasting glucose or insulin levels. However, when compared to just following nutritional counseling, those doing time-restricted eating lost more weight, body mass, and body fat without losing muscle mass.
Maintaining muscle mass during weight loss is often challenging, so this finding was promising. Caroline Susie, a dietitian, noted that while time-restricted eating might aid weight loss and blood sugar control, there are limitations, including the need for larger, longer studies to assess long-term benefits.
The exact reasons why time-restricted eating might work aren’t entirely clear. It might relate to body rhythms or simply reducing calorie intake since participants consumed 350 fewer calories daily. Future research should compare this method to other eating patterns to see if it’s more effective than other strategies for weight and blood sugar control, according to Christopher Gardner, a Stanford nutrition studies director.
There are questions about its effectiveness for different people, as the study lacked enough participants to see if factors like gender influenced outcomes. Despite its less restrictive nature compared to other diets, time-restricted eating requires no particular foods or calorie limits, which could help some people adhere to it. However, because there’s little emphasis on dietary quality, it might not deliver the desired results for weight loss or blood sugar.
Before trying time-restricted eating, consulting a healthcare provider is advisable to ensure safety. Meeting with a dietitian can help ensure the hours you eat are balanced and nutritionally adequate. It’s important to note that this diet may not be suitable for individuals with a history of disordered eating, pregnant or breastfeeding women, young children, and the elderly.
