The approach to weight loss has changed over the years, with the focus shifting from dietary choices to other factors. Timing is one of the key factors that may affect the results of a nutrition program.
According to a recent study, time-restricted eating (TRE) and intermittent fasting may enhance precision nutrition strategies to deliver optimal health. That means it does more than help you lose weight.
Not surprisingly, intermittent fasting is among the most popular nutrition programs today. A form of time-restricted diet, it tells you when to eat rather than focusing on what to eat. You can achieve your target calorie count by limiting the hours when you can eat daily. The best part is that you get the benefits of improved blood sugar levels and heart health with this approach.
Before adopting time-restricted eating, you should know what it entails and how it can give the best outcomes. Here are the things you can expect from it as a beginner:
You Will Need an Adjustment Period
A 2022 study stated that early TRE was more effective for weight loss than eating over 12 or more hours during the day. You may go even more aggressive with 16:8 intermittent fasting or a one-meal-a-day (OMAD) plan. But you can imagine how OMAD fasting can affect your body when you are habitual to eating every few hours.
According to Simple, the OMAD approach can be the most challenging because it requires you to fast for 23 hours daily. Remember that eating a single meal a day in a safe and effective way requires planning and preparation. Considering its rigors and potential side effects, you must consult an expert dietician to follow it safely.
Whichever form of time-restricted diet you opt for, your body will need an adjustment period to cope with the new eating schedule. During this phase, you may experience cravings, hunger, and irritability. However, the transition is natural because your system adapts to the routine. All you have to do is be patient and well-hydrated, and the results will eventually show.
You May Eat Less, but You Should Still Choose Wisely
Long eating windows become a way of life for people who start eating from the moment they wake up and continue until they go to bed. With time-restricted eating, you do just the opposite. You define a clear eating window and stay off food throughout it. With this plan, you eat less and reduce your calorie intake, even without counting them when you fill your plate.
A survey showed that subjects limiting their food intake to only a four-hour window ate 650 fewer calories a day. You can cut your calorie intake further by opting for a healthy diet. But the catch here is that you may end up consuming a normal day’s worth of calories if you pick high-calorie foods during your feeding window.
In the end, you should be mindful of your dietary choices, regardless of the timelines of a TRE plan. Your nutritionist is the best person to guide you in this context.
Weight Management and More
The benefits of time-restricted eating are extensive, and you may get much more than you expect. We will start with weight loss and cover the other health benefits it offers to weight-watchers.
Weight Loss
According to a 2021 survey of 50 people with obesity following TRE for 12 weeks, 26% shed at least 5% of their body weight during this period. While impressive results can be achieved with an eating window of 7-12 hours, diet plans like 16:8 intermittent fasting and OMAD plan maybe even better.
The weight loss outcomes boil down to your goals, preferences, and lifestyle. But TRE likely works for anyone who is ready to choose wisely and stick with the recommended timelines.
Blood Sugar
Blood sugar is a critical health marker. Excess blood sugar causes diabetes and damages organs in the long run. Likewise, low sugar can be harmful. Research suggests that early time-restricted eating may help people with obesity or prediabetes to maintain an optimal blood sugar level. It can even reduce the chances of progression to type-2 diabetes.
TRE has emerged as a novel diet strategy to improve glycemic control. It can reduce fasting insulin and improve insulin sensitivity. While studies are still in preliminary stages, TRE can still be a go-to approach for people struggling with blood sugar control through weight loss. Losing weight automatically helps normalize blood sugar levels.
Heart Health
Bad LDL cholesterol is the primary culprit, elevating the risk of heart disease, while good HDL cholesterol lowers the risk. A study conducted on a group of firefighters in 2022 found that limiting eating to a 10-hour window shrunk LDL cholesterol particles. The same window improved the blood sugar and blood pressure levels among participants.
TRE can help lower triglyceride levels, fat mass, and markers of oxidative stress. Once again, you should stick with healthy food options such as whole grains, high-quality fats, fruits, and vegetables to keep the bad cholesterol at bay.
Exercise Improves the Outcomes
Exercise can improve the outcomes of any diet plan, and time-restricted eating is no exception. Concurrent exercise training and TRE can reduce fat mass and increase lean muscle mass, leading to healthy weight loss in adults. You do not need to worry about low energy levels during fasting windows because your body adapts to them sooner rather than later.
You can choose the exercise you prefer for fitness, from high-intensity training to weight training, swimming, or walking. There is no one-size-fits-all approach in this context, so a personalized approach is the best bet for weight loss with TRE and exercise.
The Bottom Line
Time-restricted eating is different from conventional diet plans because it is mainly about meal gaps instead of food choices. The results may be impressive, provided you follow the plan religiously and use common sense while putting food on your plate. Adding exercise to the equation takes you a step closer to your weight loss and wellness goals. Also, having clear and realistic expectations from the outset can help you maximize the outcomes.
