Research concluded that fasting for at least 14 hours a day promotes overall health. This time-restricted eating (TRE) is closer to the diet of our hunter-gatherer ancestors
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Eating all meals before 3 p.m. and not eating in the evening boosts overall health and helps people lose weight, research shows.
A leading international expert reviewed 250 studies and concluded that fasting for at least 14 hours a day promotes overall health.
This Time Restricted Eating (TRE) is closer to the diet of our hunter-gatherer ancestors, who didn’t have access to 24-hour snacks.
One study suggested eating between 6 a.m. and 3 p.m. for the same amount of time, and a 15-hour overnight fast works best with our natural body clock — or circadian rhythm.
It boosted the body’s processing of blood sugar, and participants also lost weight, shed dangerous visceral fat around the waist, and reduced inflammation.
Another clinical study found that women who ate more calories at breakfast than later meals lost 5.1 kg more weight over a 12-week period.
The study, presented at the European Obesity Congress in the Netherlands, showed that eating earlier also boosts healthy gut bacteria, which affect the immune system and overall health.
dr Courtney Peterson, co-director of the Circadian Research Core at the University of Alabama, USA, said: “So you could look at this data and say, ‘Great, I’m not going to eat late at night.’
“But we typically define intermittent fasting as fasting for at least 14 hours at a time.
“Time restricted dining is becoming increasingly popular.
“People typically eat within a window of about eight to 10 hours, effectively fasting 14 to 16 hours a day.
She added, “Data suggests that eating earlier in the day improves weight loss, glycemic control, appetite, insulin resistance and fertility.”
A study by Dr. Peterson’s team found that people were less hungry when they ate from 8 a.m. to 2 p.m. than they did during a six-hour eating window later in the day.
They concluded that one mechanism is better-regulated appetite rather than increased energy expenditure in early risers.
A second study by Dr. Peterson shows how an 8 a.m. to 2 p.m. diet increases gene expression and hormone levels, which may explain the anti-aging effects observed in animal studies.
Data from around 80 animal studies suggests that time-restricted eating could help people live longer.
A third human study, also by Dr. Peterson, with prediabetic men, showed that eating before 3 p.m. had health benefits independent of weight loss.
The research report found that changing our “meal times” triggered a form of “metabolic jet lag” by tricking the body into processing food at a time of day it wasn’t used to.
Eating just a few hours earlier in the evening was not enough to provide any health benefits.
dr Peterson said that moving the last meal of the day between three and five hours earlier is enough to promote good health.
She said: “Some of the most recent studies where they tested people eating in a 12-hour window and fasting 12 hours a day didn’t find any additional benefits.”
dr Paterson said the evidence suggests that skipping breakfast only had adverse health effects if it meant participants ate their dinner later.
“One of the common hypotheses is that maybe it’s not so much about skipping breakfast as it is about eating throughout the day.
“There is data in humans that suggests that grazing throughout the day increases the likelihood of developing obesity by 57%.
“After all, our hunter-gatherer ancestors probably mixed times of feasting with times of fasting.”
Prof Naveed Sattar, expert in metabolic medicine at the University of Glasgow, said: “There is evidence that people’s time of day may be important to their health, as there is a clear link between appetite control and circadian rhythms.
“However, it is very likely that those who eat infrequently or eat late at night are consuming more calories overall due to poorer appetite control, and it is the extra calories that largely determine greater weight gain and associated risks.” “
https://www.mirror.co.uk/lifestyle/health/eating-meals-before-3pm-nothing-27133733 Eating all meals before 3 p.m. and nothing in the evening helps you lose weight, a study says