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Food restriction and time Do it work?

A new study investigates whether time-restricted eating has positive health effects. AleksandarNakic/Getty Images

• The research conducted on animals has demonstrated significant metabolic benefits from restricted diets.
• Studies on humans have shown that these findings could be beneficial to humans.
• A new study has looked at the data gathered from both human and animal studies.
• The authors suggest that further research is required to identify the ways in which eating restricted patterns could be beneficial and achievable for humans.

Researchers have examined research that supports healthy eating a time-restricted diet -that is a type of intermittent fasting in which people are able to eat only during the exact time each day.

The review, which is posted in the quarterly journal of Endocrine Society, Endocrine Reviews, researchers examined the animal studies and the first human studies. They found evidence to suggest that limiting times of eating can assist in the prevention of and treatment of many chronic metabolic illnesses.

They do insist on further substantive studies in order to show the positive effects of restricted time for food consumption in humans, and to identify the mechanisms that are at the root of these benefits.

Circadian rhythm

The concept of restricted eating that is time-bound has attracted significant attention from researchers in recent years. When eating is restricted because of time, people typically eat their normal diet, however, they only eat for a specified time period each day. This could range from six to twelve hours.

Researchers have discovered the advantages of eating time-restricted, mainly in studies on mice. There are however numerous experiments with humans with promising results.

The author who corresponds 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 stated that time-restricted eating studies on animals have revealed that there are health benefits to eating foods that are time-restricted.

"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 the authors of the most recent review one of the major benefits of eating a restricted diet is that it could help people restore their disturbed circadian rhythm.

Circadian rhythms are a series of bodily processes which function over the course of an 24-hour periodTrusted Source. Professor. Panda and his team of researchers observe that circadian rhythms evolved through changes in temperature, light and humidity as well as the availability of nutrients over the cycle of the earth's night and day cycles.

If someone is experiencing disruption in their circadian rhythm is at risk of numerous health issues, such as cancers, metabolic diseases, issues with the immune system, hormonal changes, and reproductive problems.

Modern living patterns can affect the circadian rhythms in different ways. As per Prof. Panda and his colleagues 40% of the population work, tend to or interacting with their loved ones into late hours. This results in the circadian rhythm of the body to be disrupted.

A circadian rhythm, fasting

The primary cause for this condition could be due to the consumption of food in excess of the amount that your body is used to in accordance with its circadian rhythm. It occurs when you are sleeping instead of during the daytime.

Professor. Panda and his team members discuss their research findings that show that circadian cycles which affect peripheral organs and most of our brains are predominantly affected by the timing of eating.

Then, a restricted eating and a strict time limit that includes the overnight fasting period could support your circadian rhythm and lessen the likelihood of negative health effects that an imbalanced circadian rhythm might bring about.

Professor. Panda along with his colleagues are also highlighting research on mice shows that time-restricted diets can lower the size of the adipose tissues and boost gut health.

Researchers note that there are only a few human studies looking at the benefits of eating restricted diets. The preliminary results of these studies support the positive results observed in animal models, like the decrease in body mass and waist circumference and BMI.

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 expert on the eating habits of people who are time-bound and also the circadian rhythm. She stated that she is of the opinion that Professor. 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 offers a hint of how best to limit portions of meals eaten.

When interviewed by MNT In an interview with MNT. Panda said "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 no cost.

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However, Professor. Panda stated to MNT that certain individuals should seek the advice of a physician prior to starting 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," Professor. 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.

Professor. Sears confirmed this by declaring 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," recommended Prof. Sears.

Future research

Professor. Panda said to MNT that scientists should do more research in order to know the advantages of eating a restricted diet 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 More extensive and more thorough studies are needed to know what is the best way to use the time-restricted diet.

Professor. Sears explained "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."