In terms of healthy eating, timing is everything.
That's the word from researchers who claim the time of day that you eat may be just as important for your health as what you eat.
Having your meals in a consistent window of 8 to 10 hours may help prevent and manage chronic diseases such as diabetes and heart disease, according to the authors of a new study published online Sept. 22 in the journal Endocrine Reviews.
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"People who are trying to lose weight and live a healthier lifestyle should pay more attention to when they eat as well as what they eat. Time-restricted eating is an easy-to-follow and effective dietary strategy that requires less mental math than counting calories," researcher Satchidananda Panda says.
Below are four ways intermittent fasting can improve your health:
1. Improved Sleep
The study found that when eating was restricted to fewer than 12 hours a day, sleep and quality of life improved.
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2. Lowers the Risk of Chronic Conditions
Recent research has shown that genes, hormones and metabolism rise and fall at different times of the day. Aligning when we eat with the body's internal clock can optimize health and reduce the risk of chronic conditions. Risks for heart and liver disease, diabetes and obesity decreased with intermittent fasting.
"Eating at random times breaks the synchrony of our internal program and makes us prone to diseases," Panda adds. "Intermittent fasting is a lifestyle that anyone can adopt. It can help eliminate health disparities and lets everyone live a healthy and fulfilling life."
RELATED: Intermittent Fasting: The Best Kept Weight Loss Secret
3. Weight Loss
We lose weight when our insulin levels go down. Intermittent fasting, without snacking, allows our insulin levels to go down far enough that we begin to burn off fat.
Additionally, eating at a set time can limit the number of calories you consume.
4. Reduces Depression and Anxiety
Research shows that short-term calorie restriction can relieve depression. However, it is important that you consult with your doctor on this because chronic calorie restriction can also have the opposite effect.
Beginner's Guide to Intermittent Fasting
There are several popular methods of intermittent fasting, including:
- 16/8 Method: This method involves fasting for 16 hours a day and restricting your eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM and fast from 8:00 PM to 12:00 PM the next day.
- 5:2 Diet: In this approach, you eat normally for five days of the week and significantly reduce your calorie intake (usually around 500-600 calories) on the remaining two non-consecutive days.
- Eat-Stop-Eat: This method involves fasting for a full 24 hours once or twice a week. For example, you might finish dinner at 7:00 PM and not eat again until 7:00 PM the next day.
- Alternate-Day Fasting: With this method, you alternate between fasting days and regular eating days. On fasting days, you may consume very few calories or none at all.
- The Warrior Diet: This approach involves eating small amounts of raw fruits and vegetables during the day and having one large meal in the evening, typically within a 4-hour eating window.
If you are new to intermittent fasting, these 4 tips recommended by Harvard Health Publishing may help:
- Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
- Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
- Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for the best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
- Avoid snacking or eating at nighttime, all the time.
Side effects
The following are potential side effects of intermittent fasting:
- hunger, weakness, and tiredness in the beginning stages of the plan
- overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger
- heartburn or reflux as a result of overeating
If you are pregnant, breastfeeding or trying to conceive, you should not try intermittent fasting.
Intermittent fasting is not for everyone so it is important that you consult with your doctor before making any changes to your diet, especially if you are taking any medication or have any of the following:
- an underlying health condition, such as diabetes or low blood pressure
- a history of disordered eating
- a history of mental health disorders
Intermittent fasting has gained popularity for its potential health benefits, including weight loss, improved insulin sensitivity, better blood sugar control, and reduced inflammation. Some people also find it easier to adhere to than traditional calorie-restricted diets.
However, it's important to note that intermittent fasting may not be suitable for everyone, and its effectiveness can vary from person to person. It's essential to consult with a healthcare professional or registered dietitian before starting any fasting regimen, especially if you have underlying health conditions or are pregnant, nursing, or taking medications. Additionally, it's crucial to maintain a balanced and nutritious diet when you do eat to ensure you meet your nutritional needs.
