Wall Street Journal (WSJ) in their January 2, 2018 publication informs us to stop counting calories because it is the clock that counts. Written by WSJ’s Life & Arts Department author, Sumathi Reddy, the article discusses Time-Restricted Feeding (TRF). This strategy is increasingly being studied in a multitude of trials. Researchers are hoping that it will be used as a tool for diabetes prevention, weight-loss, and even longevity. Reddy explains, “Daily food intake should be limited to a 12-hour window, and ideally cut down to 8 to 10 hours. But you can pick the hours you want to eat. Experts say you should dine as you normally would (not gouging high-calorie foods, however).” But she adds, “Only non-caloric drinks like water and black coffee are allowed during fasting hours.” Some research indicates only water usage during the fasting hours.
Even lacking dietary restrictions in their diets, most participants following TRF end up taking in fewer calories and actually do lose weight. Preliminary evidence also indicates other health benefits of fasting to be improved glucose levels and lower blood pressures, possible reduction in certain cancers and heart disease, the lessening of learning and memory problems and physiological changes linked to slowing the process of aging.
The research scientists believe that kicking the body into a fasting mode makes it especially more efficient in breaking down fat and food.
Professor Satchidananda Panda at Salk Institute for Biological Studies (San Diego) has successfully studied mice in his beginning trials. The bulk of the mice research revealed when the body is fasting for half of a day or more, it has more time for cellular repair, breaking down toxins and coloring agents in food, and repairing DNA in the skin and stomach lining, possibly even reducing a breast cancer risk. Most of the repair processes reach their peak about 12 hours after they begin the fasting time.
In 2015, the professor added human studies. One project included 8 overweight people who usually ate for a 15-hour plus day. When attendees restricted their diet to include a 10-hour window for 16 weeks, they lost 4% of their weight as participants naturally reduced their calorie consumption in some by about 20%. One year later, these same individuals continued to practice TRF on their own, and had kept the weight off. Panda adds, “All of them said they slept better and they felt more energetic throughout the day. They were actually feeling less hungry.”
Independent studies have also been done on pre-diabetic men and patients with metabolic syndrome. The results, thus far, show significant weight loss and improved glucose levels attained. Healthline does caution, however, there are no miracles here. If you choose to eat higher calorie foods, as in any form of a controlled diet without exercise and adequate calorie consumption, you may expect to not lose weight with TRF. Healthline also explains that studies on time-restricted eating indicate no negative impact on your ability to exercise and get stronger.
Weight control aside, (as reported in the third paragraph above) eating all the time that we are awake continues to unnaturally keep our insulin and glucose levels high. Reader’s Digest’s author Emily Laber-Warren explains that throughout evolution, daytime has been for nourishment and nighttime has been for fasting, thus the true meaning of the word “break fast” and, therefore, the need for a hearty meal at the beginning of the day. Laber-Warren remarks that our organs have evolved accordingly and ebbed and flowed in a predictable pattern. This enables the digestive enzymes and hormones, the liver, intestines, and other organs to function properly. Our second circadian clock then becomes one driven by food, not light (as for successful sleeping patterns). Laber-Warren adds that a 2013 diet study indicated that the larger main meal of the day should be taken before 3 p.m. to be optimally beneficial to one’s health.
Why not give Time-Restricted Eating a chance? Forget those late-night snacks and become a champion of a healthier body. My husband and I are ready for the challenge! We’ll keep you informed.
