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Food restriction with time Does it work?

A new study investigates whether eating a restricted diet can have positive health benefits. AleksandarNakic/Getty Images

• The outcomes of animal studies have shown significant metabolic benefits derived from restricting feeding.
• Initial human studies suggest that these findings may be beneficial to humans.
• A new study has looked at the evidence that has been gathered from both human and animal studies.
• The authors recommend more study is needed to find out the ways in how restricted eating habits can be beneficial and practical for humans.

Researchers have looked at the evidence to support that eating a time-restricted diet -it is a kind of intermittent fasting where individuals eat only during the same time each day.

The review, which is published in the journal of the Endocrine Society, Endocrine Reviews, researchers examined animal studies , as well the first human research. They discovered evidence that restricting food intake during the day can help in the prevention of and treatment for a variety of chronic metabolic illnesses.

They do insist on further substantive studies to demonstrate the positive effects of time-restricted food consumption on human beings, and to discover the mechanisms that are at the root of these benefits.

Circadian rhythm

The idea of eating in a time-bound manner has attracted significant interest from researchers over the last couple of years. When eating is restricted due to time, people typically eat the same food, however, they only eat for a specified time frame each day. It could be anything from six to twelve hours.

Scientists have proven the advantages of eating with a time limit, especially in studies with mice. However, there are numerous tests with human participants which have yielded 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, interviewed Medical News Today. He noted that time-restricted food studies in animals have suggested possible health benefits associated with eating with a time limit 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 the authors of the most recent review one of the major advantages of a strict diet is the possibility of helping individuals regain their circadian rhythm that is disturbed.

Circadian rhythms are a series of bodily systems that work in a 24-hour periodTrusted Source. Professor. Panda and his associates observe the development of circadian rhythms through changes in light, temperature, and humidity, as well as the availability of nutrients in the time of earth's night and day cycles.

In the event that someone has disruption in their circadian rhythm, they're susceptible to numerous health issues, such as cancers, metabolic disorders, issues with the immune system, hormonal changes, and reproductive problems.

Modern living change the circadian rhythm in many ways. According to Professor. Panda and his colleagues 40% of the population work, tend to their families, and socializing into the late hours, resulting in the circadian rhythm to be disturbed.

In the cycle of the clock and in fasting

The root cause of this ailment could be an increase in consumption of food other than the amount your body is accustomed to according to your circadian rhythm. It occurs when you are sleeping, rather than during the daytime.

Professor. Panda and his team members discuss their research findings that show that circadian cycles that are associated with peripheral organs and most of our brains are most affected by the timing of our food intake.

A restriction on eating , with a limit on time which includes the fasting period can help to support circadian rhythms and reduce the risk of adverse health consequences that an unbalanced circadian rhythm can bring about.

Professor. Panda and his colleagues are also highlighting the studies of mice show that eating restricted for time can diminish adipose tissue and boost gut health.

Researchers find that there are only a few human studies that have examined the benefits of following a restricted diet. The initial results of these studies prove positive results observed in animals, including the reduction in body weight and body fat, waist circumference and the 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 is an expert on food habits that are time-bound in addition to the circadian cycle. She said she believes she believes Prof. Panda and his colleagues' 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 also provides an idea of the ideal time of day to reduce the amount of food consumed.

In an interview with MNT In an interview with MNT. Panda stated "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 a source of power. Subscribe to our daily newsletter for no cost.

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However, Professor. Panda said to the MNT that certain people should consult a doctor prior to 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," 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," suggested Professor. Panda.

Professor. Sears confirmed this by telling an interview 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," Dr. Sears.

Future research

Professor. Panda said to MNT that scientists should do more research in order to comprehend the benefits of 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 More extensive study, more rigorous studies are required to learn how to best apply the time-restricted diet.

Professor. Sears declared "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."