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Food restriction with time Does it work?

A new study investigates whether eating in a time-bound manner has beneficial health effects. AleksandarNakic/Getty Images

• The results of animal research have revealed significant advantages to metabolism from restricted feeding.
• Early human experiments suggest these findings may be of benefit to humans.
• A new study has looked at the data gathered from both human and animal studies.
• The authors recommend more study is needed to determine the ways in which restricted eating patterns can be beneficial and feasible for humans.

Researchers have reviewed the evidence supporting those health advantages of eating a time-restricted diet -which is a type of intermittent fasting in which people take a meal only during the same time each day.

The review, which is printed in the magazine of the Endocrine Society, Endocrine Reviews, researchers examined the animal studies and the first human research. They discovered evidence that restricting eating patterns during the day could aid in the prevention and treat various chronic metabolic illnesses.

But, they insist on more substantive research in order to show the positive effects of restricting time in food consumption on humans and to identify the mechanisms behind these effects.

Circadian rhythm

The idea of time-restricted eating has received significant interest from researchers over the last couple of years. When eating is restricted due to time, people typically eat their usual diet however, they only eat for a specified daily timeframe. This could range from six to twelve hours.

Researchers have discovered the advantages of eating food that is time-restricted, mostly for mice, in research. There are however numerous pilot studies with human participants with positive results.

The author , who works 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 said that eating time-restricted studies in animals have suggested potential health benefits from eating time-restricted 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 primary advantages of a strict diet is the potential to people to restore their circadian rhythm that is disturbed.

Circadian rhythms are a set of bodily activities that operate during a 24-hour periodTrusted Source. Professor. Panda and his colleagues observe that circadian rhythms developed as a result of fluctuations in light, temperature, and humidity, as well as the availability and availability of nutrients throughout the day and night cycles of the Earth. day cycles.

If someone is experiencing a change in their circadian rhythm it could lead to various health issues which include cancers metabolic diseases, problems with the immune system, hormonal changes and reproductive problems.

Modern living can alter the circadian rhythm in different ways. As per Prof. Panda and his colleagues 40% of the population are employed, taking care of those they love, and are socializing into late hours, which results in the circadian rhythm of the body to be disrupted.

Fasting and the circadian rhythm

The most common cause for this disturbance could be the consumption of food in excess of the amount your body is used to in accordance with its cycle of circadian rhythm. This is during the night as opposed to during the daytime.

Professor. Panda and his colleagues discuss their findings regarding circadian cycles that are connected to peripheral organs and our brains, are mostly affected by the time of our food intake.

Then, a restricted eating , with a limit on time which includes the fasting time could aid in supporting circadian rhythms and reduce the possibility of negative health outcomes that an unbalanced circadian rhythm may cause.

Professor. Panda and his colleagues are also highlighting the way the studies of mice show that time-restricted diets can lower the size of the adipose tissues and boost gut health.

Researchers are aware that there are only a few human studies looking at the advantages of an calorie-controlled diet. Initial results from these studies support the positive effects seen in animals, including the reduction in body weight and the waist circumference of the waist as well as 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 to MNT..

Professor. Sears is an authority on the eating habits of people who are time-bound in addition to the circadian cycle. She says she is convinced she believes Prof. Panda and his colleagues have conducted research that "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 currently being conducted provides a suggestion of the ideal timing to decrease portions of meals consumed.

An interview was conducted with MNT in an interview with MNT, Professor. Panda declared "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."

As per Professor. 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. Sign up to our daily newsletter for free.

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However, Professor. Panda said to MNT that certain people must seek the advice of a physician before beginning any diet that is time-restricted.

"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," stated 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," advised Prof. Panda.

Prof. 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 informed MNT that scientists must conduct more research to better understand the advantages of an a diet that is time-bound 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 and more thorough studies are required to better know what is the best way to implement the time-restricted diet.

Professor. Sears said that "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," stated Professor. Sears. "Results from these should be illuminating and provide more statistically robust interpretations to guide public health recommendations."