Having a time-restricted diet will help you lose weight, but it also improves blood pressure and mood. Therefore, time-restricted eating is linked to weight loss, mood.
According to a new study published in the JAMA Internal Medicine, eating between 7am and 3pm led to blood pressure control, better mood and effective weight loss.
Early time-restricted eating
“Early time-restricted eating (eTRE) was more effective for weight loss and reducing blood pressure than eating over a period of 12 or more hours at 14 weeks,” the study authors documented.
The authors added that this can be an effective treatment for both hypertension and obesity. It improves mood by reducing feelings of depression and fatigue. Early time restricted eating can equal up to 200 calories burned daily.
Losing 214 calories a day may not seem like a lot but that is about 22 pounds for years. For people who are overweight this is a big difference and it equals about 10 percent of body weight.
Time of day is important
“We tested a version of TRE called early TRE (eTRE), which involves stopping eating in the afternoon and fasting for the rest of the day. Because key circadian rhythms in metabolism — such as insulin sensitivity and the thermic effect of food—peak in the morning, eTRE may confer additional benefits relative to other forms of TRE,” the study authors wrote.
Not eating after 3 pm is tough for me because I usually eat breakfast around 10 am. I would probably starve if I don’t eat after 3 pm!
/The instructions were to eat 500 calories less than their daily expenditure between 7am and 3 pm. They had to fast in the afternoon and evening. They had to follow this plan 6 days a week for 14 weeks.
“Anyone trying to lose weight may benefit from intermittent fasting or time-restricted eating. We will be hungry when eating is not allowed, which is a downside.
Benefits other than weight loss
The participants experienced a decrease in blood pressure. Also, they showed an improvement in mood disturbances after time-restricted eating.
“What we eat, how we eat, affects our mood for many reasons,” Hunnes said. “Dopamine can be triggered from eating certain foods, the way we feel about ourselves can be affected by what we are eating. Inflammation (or anti-inflammation) from foods can affect our mood. The ups and downs of our blood-glucose levels can affect our mood. So, yes, the way we eat, what we eat, when we eat, like circadian rhythms, can affect our mood.”
Start a time-restricted eating plan
Before you began an time-restricted eating, it is important to speak with you doctor first. Find a plan that is easy for you to stick to. Then consider time-restricted eating to lose weight and improve your mood.
Source: Pratt, Elizabeth. “How Eating Only Between 7 a.m. and 3 p.m. Can Help With Weight Loss and Blood Pressure” www.healthline.com August 8, 2022