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Limiting food intake with time does it work?

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

• The results of animal research have demonstrated significant metabolic benefits from restricted feeding.
• The first human research suggests that these results could be beneficial to humans.
• A recent study looked at the evidence that has been gathered from both human and animal studies.
• The authors suggest further research is required to find out the ways in that eating restrictions can be beneficial for humans.

Researchers have reviewed studies that support that eating time-restricted -this is a variant of intermittent fasting, in which individuals take a meal only during the same time period each day.

The review, released in the Journal of the Endocrine Society, Endocrine Reviews Researchers looked at animal studies , as well the first human research. They discovered evidence that restricting time eating habits can aid in the prevention of and treatment of various metabolic illnesses.

They insist on further substantive research in order to prove the positive effects of a time-restricted diet on food consumption on humans and to identify the mechanisms that are responsible for these effects.

Circadian rhythm

The concept of time-restricted eating has attracted significant attention from researchers in recent years. When eating is restricted due to time, people typically eat the same food, but for a certain daily timeframe. This could range between 6 and 12 hours.

Researchers have discovered the advantages of eating a time-restricted diet, particularly in mice studies. There are however numerous tests with human participants which have shown positive results.

The writer who is connected to 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 research in animals has suggested possible health benefits associated with 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," Professor. Panda.

According to researchers of the recent review one of the primary benefits of eating a restricted diet is that it could help people restore their circadian rhythm that is disturbed.

Circadian rhythms are an assortment of bodily functions that take place during a 24-hour periodTrusted Source. Professor. Panda and his colleagues have observed the development of circadian rhythms because of changes in light, temperature, and humidity, in addition to the availability and availability of nutrients throughout the process of earth's night as well as day cycles.

In the event that someone has change in their circadian rhythm, they're susceptible to a variety of health problems which include cancers metabolic diseases, problems with the hormones, the immune system and reproductive issues.

Modern lifestyles have the potential to alter the circadian rhythm in different ways. According to Professor. Panda and his colleagues 40% of individuals work, care for people, and socializing in the late hours, which results in the circadian rhythm to become disrupted.

In the cycle of the clock and in fasting

The primary cause for this disturbance could be the consumption of food beyond the amount your body is used to, in line with your circadian rhythm, which is during the night and not during daytime.

Professor. Panda and his associates discuss their findings regarding circadian cycles that are associated with peripheral organs as well as most of our brains are most affected by the timing of eating.

A restriction on consumption of food with a set time that incorporates the overnight fasting stage could support cycles of circadian rhythms. It could also reduce the risk of consequences for health that an unbalanced circadian rhythm might bring about.

Professor. Panda and his team are also highlighting that mice studies show that time-restricted diets can lower fat tissue in the abdomen and improve gut health.

Researchers note that there are few human studies investigating the benefits of following an calorie-controlled diet. Initial results from these studies confirm the positive effects that have been observed in animal models, such as the decrease in body mass and waist circumference as well as body mass index.

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

Professor. Sears can be described as an expert on the eating habits of people who are time-bound along with the circadian rhythm. She has stated that she believes she believes Prof. Panda and his colleagues their research "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 most efficient time to cut down on the amount of food eaten.

A conversation with MNT, Professor. Panda explained "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 Prof. 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 advised the MNT that certain people should consult a doctor 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," suggested Professor. Panda.

Professor. Sears confirmed this by speaking to 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," said Prof. Sears.

Future research

Professor. Panda told MNT that scientists need to conduct more research to better be aware of the advantages of having a time-restricted diet for both animals as well as 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, more robust studies are needed to know how best to implement the time-restricted dietary plan.

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