Hello everyone:
Continuing on the theme of TRF (Time Restricted Feeding), or TRE (Time Restricted Eating), also known as Intermittent Fasting, here a study revealed that whether you choose to lose weight by counting calories or by intermittent fasting (IF), you get about the same results with weight loss. However, as I discuss below, TRF is superior in creating overall health by restoration of circadian rhythms and potential reductions in inflammation.
“This novel research is immensely encouraging,” said Kelsey Costa, a registered dietitian and health research specialist with the National Coalition on Healthcare, who was not involved in the study. “It highlights that comparable results could be achieved with intermittent fasting or caloric restriction, improving adherence and long-term outcomes. This information is empowering and transformative for those seeking to improve their health and wellness.”
https://www.acpjournals.org/doi/10.7326/M23-0052
Bottom Line:
With 74% of the population being overweight or obese, research like this is very important. With just a few tweaks, you could upgrade the IF protocol and considerably increase the benefits. Simply get 80% of your calories in by 2 pm, with dinner the lightest meal of the day with a small protein portion and consume all of your calories within a 10-to-12-hour window. It turns out that breakfast is very important to normalize circadian rhythms to improve sleep, blood sugar and insulin sensitivity, digestion, hormones, and metabolism…so do not skip breakfast even if it is pretty light or consider having dinner leftovers for breakfast! On top of that, if you choose better, cleaner foods the results could even be better. Once again, I recommend the book ‘What to Eat When’ by. Dr. Roizen and the companion cookbook.
Go for it!
https://www.nature.com/articles/s41467-021-22922-6
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483233/
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