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Limiting food intake with time does it work?

A new study investigates whether if eating time-constrained can have positive health benefits. AleksandarNakic/Getty Images

• The research conducted on animals has revealed significant advantages to metabolism from restricted food intake.
• Studies on humans have shown that these findings could be beneficial to humans.
• A new study has looked at the evidence that has been gathered from both human and animal studies.
• The authors suggest that more research is required to identify the ways in that eating restrictions can be beneficial and achievable for humans.

Researchers have reviewed the evidence to support that eating a time-restricted diet -this is a variant of intermittent fasting, in which individuals eat only during the same interval each day.

The review, released in the Journal of the Endocrine Society, Endocrine Reviews researchers looked into animal research as well as the first human research. They found evidence to suggest that limiting food intake during the day can help in the prevention of and treatment of various chronic metabolic disorders.

However, they insist on further substantive studies so that they can demonstrate the positive effects of time-restricted food consumption on human beings, and also to determine the mechanisms accountable for these results.

Circadian rhythm

The concept of time-restricted eating has received significant attention by researchers over the last couple of years. When eating is restricted by time, people usually eat their usual diet however, they only eat for a specified time period each day. It can range between 6 and 12 hours.

Scientists have demonstrated the benefits of eating time-restricted, mainly in mouse studies. However, there are numerous trials with human participants that have led to positive results.

The author , who is in contact with Prof. Satchidananda Panda from the Regulatory Biology Laboratory at the Salk Institute for Biological Studies in San Diego, CA, was interviewed by Medical News Today. He stated that time-restricted eating studies on animals have shown the potential health benefits of eating with a time limit for humans.

"Animal studies so far have revealed that eating restricted for a certain amount of time affects various organs, and even the microbiome of the gut in a positive way. Numerous pathways and molecules associated with metabolic disorders, like prediabetes and diabetes, adiposity [...], fat liver disease, as well as certain cancers, are controlled in a positive manner by eating with a time limit," prof. Panda.

According to researchers of the recent review one of the major benefits of eating a restricted diet is the possibility of helping individuals regain their disturbed circadian rhythm.

Circadian rhythms are an assortment of bodily activities that operate during the course of a 24-hour periodTrusted Source. Professor. Panda and his associates observe the development of circadian rhythms due to fluctuations in light, temperature and humidity as well as the availability of nutrients during the day and night cycles of the Earth. day cycles.

Anyone who is suffering from change in their circadian rhythm, they're susceptible to numerous health issues like cancer, metabolic diseases, issues with the hormones, the immune system, and reproductive problems.

Modern living styles can alter the rhythm of the circadian cycle in various ways. As per Dr. Panda and his colleagues 40 percent of people are employed, caring for or interacting with their loved ones into late hours. This results in the circadian rhythm of the body to be disrupted.

Fasting and the circadian rhythm

The main cause of the disturbance may be an increase in the intake of food outside of the amount that your body is used to, in line with your circadian rhythm. This occurs in the evening instead of during the daytime.

Professor. Panda and his colleagues discuss their research findings that show that circadian cycles which are associated with peripheral organs as well as our brains, are primarily affected by the timing of food intake.

Then, a restricted eating during a certain time that incorporates the overnight fasting stage could support circadian rhythms and decrease the possibility of negative health effects that an imbalanced circadian rhythm may cause.

Professor. Panda and his associates are also highlighting mouse studies have shown that eating restricted for time can diminish the amount of fat in the stomach and improve health.

Researchers note that there are few human studies that have examined the benefits of eating a restricted diet. The initial results of these studies are consistent with the positive effects seen in animal models, such as decreasing body weight and waist circumference, body fat and the weight of the body.

Professor. Dorothy Sears from the Division of Endocrinology and Metabolism at the University of California San Diego School of Medicine also spoke with MNT..

Professor. Sears has a wealth of knowledge in the eating habits of people who are time-bound and the circadian rhythm. She has stated that she believes the work of Prof. Panda and his colleagues study "is a thorough review article that summarizes the accumulating evidence that alignment of food intake with the body's biological rhythms promotes health."

Ideal eating window?

The research being conducted provides a suggestion of how best to limit portions of meals eaten.

A conversation with MNT, Professor. Panda said "The human studies have tested 4-, 6-, 8-, 10-, and 12-hour time-restricted eating, and these studies show some dose responses."

"Four- and 6-hour time-restricted eating can have many benefits among [people with overweight and obesity], but it also reduces quality of life due to its adverse effects on feeling excessive hunger, dizziness, headache, and nausea, etc."

"Eight- and 10-hour time-restricted eating windows are well tolerated, yield several benefits, and people voluntarily adopt such practices long term. "

"Twelve-hour time-restricted eating may not produce immediate benefits within a few months, but we do not know in the long term if it could impart some benefits."

According to Dr. Sears, "There is insufficient research evidence that supports any particular regimen, e.g., best time of day to start/stop eating or how many 'eating' hours per day."

"Promising evidence from Dr. Panda's lab in mice supports that an occasional 'day off' from time-restricted eating, or eating at night may still confer benefit in humans," Professor. Sears.MEDICAL NEWS Today's NEWSLETTERKnowledge can be power. Subscribe to our daily newsletter for no cost.

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However, Professor. Panda stated to the MNT that certain people should seek the advice of a physician prior to starting a diet with a time limit.

"Most people and their caregivers believe that it's safe for everyone from teens to seniors to eat a restricted diet for 12 hours every day. Time-restricted eating for ten hours is possible for those who do not suffer from a chronic illness," said Prof. Panda.

"For those suffering from type 1 diabetes or type 2 diabetes and other chronic diseases restricted eating for 10 hours or less [...] might require medical supervision to prevent hypoglycemia or medication adjustments. In the same way, those with other chronic illnesses should consult their doctor prior to starting eating for 8 or 10 hours. eating."

"Time-restricted eating for 6 or 4 hours is not recommended for the majority of people. A short time frame for eating could also result in a significant reduction in the daily intake of calories or the consumption of specific macro- or micronutrients. This type of restricted eating for short periods of time may be unsustainable over the long run," said Prof. Panda.

Professor. Sears confirmed this by saying in an interview with the MNT that "overall the time-restricted diet appears to be safe for the majority of people, not just those suffering from type 2 diabetes. ."

"Some patients report minor temporary side effects like lightheadedness or nausea. Due to the limited studies, self-reported compliance and the variety of regimens further research is required to evaluate these effects fully."

"People with conditions that impact metabolism -- for example, thyroid disorders, diabetes, and pregnancy -- should consult their healthcare provider before starting a regimen that includes fasting for longer than overnight," advised Prof. Sears.

Future research

Professor. Panda told the MNT that scientists need to carry out more research to comprehend the benefits of eating a restricted diet for animals and humans.

"Most restricted eating studies were conducted on male mice in their early years. We need to extend these studies to include both genders as well as older mice."

"Many benefits of eating restricted in time point to changes in the molecular structure of multiple organs, yet we don't know the nature of those changes. Therefore, more in-depth molecular studies across multiple organs are required to gain a better understanding of the mechanisms of eating restrictions on time."

"Although time-restricted eating may appear easy to adopt, many find it difficult [...] So implementation research on finding personal, interpersonal, cultural, work-related, and societal barriers to adopting time-restricted eating [is] needed," Professor. Panda.

Professor. Sears, larger research, with more depth are required to learn how best to apply the time-restricted diet.

Professor. Sears declared "randomized controlled trials that are large in sample size are essential to accurately assess different times of food intake and the related health effects. The majority of controlled randomized studies have been limited to very few people, and therefore, the results from these studies are not reliable."

"There are several large trials now funded by the National Institutes of Health and the Department of Defense to test benefits of circadian-aligned food intake timing," added Professor. Sears. "Results from these should be illuminating and provide more statistically robust interpretations to guide public health recommendations."