Tag Archives: time-restricted eating

Time-Restricted Eating Linked to Weight Loss, Mood

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.

Early Time-Restricted Eating

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

Downside of Intermittent Fasting

Intermittent fasting is a very popular weight lost strategy. However, a new study found that one form of fasting, called time-restricted eating, delivered little weight loss but muscle loss, a downside of intermittent fasting.

Downside of Intermittent Fasting
Time-restricted eating may be a downside of intermittent fasting.
Photo by health.harvard.edu

This new study, published in JAMA Internal Medicine, is one of the most in depth studies to analyze time-restricted eating, that includes fasting for 12 or more hours each day. Many followers of the diet routinely skip breakfast and eat all his or her meals between noon and 8 p.m., ending in a daily 16-hour fast.

Intermittent Fasting Boosts Weight Loss

Past studies have shown that fasting jumpstarts weight loss and improves metabolic health. However, much of the data has come from animal studies or small experiments of very short duration in humans. Experts say the diet is successful because it allows people to eat what they want in a given timeframe. It may also aid in the reduction of chronic inflammation, which primarily can damage blood vessels and may increase the risk of heart attacks and strokes. Intermittent fasting has been shown in studies to reduce the markers that cause heart attacks and increased cardiovascular disease. That is why, those suffering from any type of heart disease may practice intermittent fasting, but they may also want to keep a spare home defibrillator on hand in case of an emergency heart attack. The medical equipment can generate shockable rhythms in the heart, which may help someone who is experiencing sudden heart failure.

Downside of Intermittent Fasting

The study found that overweight adults who fasted for 16 hours daily, gained little to no benefit. Over the course of the three-month study, they lost an average of just two to three and a half pounds. The weight loss was slightly more than the control group. The majority of the weight the participants lost was not body fat but “lean mass,” which includes muscle.

Eat More Protein!

Although it is normal to lose some muscle during weight loss, the fasting group lost more than expected. Muscle mass has many health benefits including increasing metabolism and helping people to prevent weight from coming back. One reason for the muscle loss may have been that the fasting diet made people eat less protein, says researchers, this is the best way to be fit after 50 reviews.

Some experts warned that the study was too short for a weight-loss trial. Researchers said the fasting group would have shown more weight loss if the research had been longer with more participants. Experts said previous research has shown people do better when they eat most of their calories early in the day. This is when our bodies are better able to metabolize food rather than skipping breakfast and eating later. In this case, if you have trouble with your eating and metabolism in fresh bros, you can Shop online now for a CBD extract to improve your appetite with a natural component. Additionally, components like CBD can help with weightloss as well. Products like oils can improve sleep pattern as well as reduce stress and anxiety, which can indirectly promote weight loss due to better mental health and daily schedule. If cannabis is legal to use in your locality for medical purposes, you can look for quality CBD for sale online or in your general vicinity.

Other studies have found that individuals can maintain muscle while fasting by doing resistance training and consuming more protein. Dr. Weiss, who is a cardiologist at the University of California, San Francisco, said the findings need to be analyzed further. For now he remains skeptical of time-restricted eating.

“This was a short study, but it was enough of a study that to me it calls into question whether this works. If it does work, then the magnitude of the benefit is very small,” Dr. Weiss said.

The Bottom Line

The good news is that intermittent fasting will still help you lose weight. However, muscle loss is a potential downside of intermittent fasting.

Source: O’Conner, A. “A Potential Downside of Intermittent Fasting” www.nytimes.com September 28, 2020