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Time-based restriction on food Does it work?

A new study examines whether eating in a time-bound manner has beneficial health effects. AleksandarNakic/Getty Images

• The results of animal studies have been shown to have significant metabolic benefits from restricted food intake.
• Human studies have suggested that these findings could prove useful to humans.
• A new study has looked at the evidence that has been gathered from animal and human studies.
• The authors suggest further research is required to find out the ways in that eating restrictions can be beneficial and viable for humans.

Researchers have looked into research that supports the health benefits of eating a time-restricted diet -that is a type of intermittent fasting that requires people to have a strict diet during the same time each day.

The review, which is posted in the quarterly journal of Endocrine Society, Endocrine Reviews researchers looked into animal studies as well as the first human studies. They found evidence that restricting eating patterns during the day could aid in the prevention and treatment of a variety of chronic metabolic disorders.

They insist on additional substantive studies so that they can demonstrate the positive effects of a time-restricted diet on food consumption on human beings, as well as to understand the mechanisms at the root of these benefits.

Circadian rhythm

The concept of time-restricted eating has been receiving significant attention by researchers over the last few years. When eating is restricted because of the duration of time, people typically consume their usual meals, however, they only eat for a specified daily timeframe. It can be anything between six and twelve hours.

Scientists have found the advantages of eating a time-restricted diet, particularly in studies with mice. There are however many tests with human participants which have yielded positive results.

The author who has a relationship with Prof. Satchidananda Panda from the Regulatory Biology Laboratory at the Salk Institute for Biological Studies in San Diego, CA, interviewed Medical News Today. He stated that time-restricted dietary studies on animals have revealed potential health benefits from 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," Dr. Panda.

According to researchers of the recent review one of the major benefits of following a strict diet is the ability to help people regain their disturbed circadian rhythm.

Circadian rhythms are an assortment of bodily processes which function throughout a 24-hour periodTrusted Source. Professor. Panda and his coworkers observe that circadian rhythms develop due to changes in light, temperature, and humidity, as well as the availability and availability of nutrients throughout the course of earth's night and day cycles.

When someone experiences a disturbance in their circadian rhythm and is prone to suffering from a variety of health problems like cancer, metabolic disorders, issues with the hormones, the immune system and reproductive problems.

Modern lifestyles change the circadian rhythm in various ways. As per Professor. Panda and his colleagues, 40% of people are employed, take care of or interacting with their loved ones into late hours, resulting in the circadian rhythm to become disrupted.

A circadian rhythm, fasting

The most likely cause of this condition could be due to an increase in consumption of food other than the amount that your body is used to in accordance with its circadian rhythm. This occurs at night and not during daytime.

Professor. Panda and his associates discuss their findings regarding circadian cycles that affect peripheral organs and our brains, are primarily affected by the timing of eating.

A restriction on eating , with a limit on time that includes the night fasting period could support your circadian rhythm and lessen the chance of negative health consequences that an unbalanced circadian rhythm might bring about.

Professor. Panda and his associates are also highlighting the way mouse studies have shown that eating restricted for time can diminish the amount of fat in the stomach and improve health.

Researchers have noted that there are small number of human studies examining the benefits of eating an calorie-controlled diet. The initial findings of these studies support the positive effects that have been observed in animal models, such as decreasing body weight and belly fat, waist circumference, as well as the weight of the body.

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 can be described as an expert in the eating habits of people who are time-bound as well as the rhythm of circadian. She stated that she is of the opinion that Dr. Panda and his colleagues study "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 current research will also provide an idea of the most efficient time to cut down on portions of meals consumed.

An interview was conducted 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 told MNT that some people should seek advice from 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," said 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," advised Professor. Panda.

Prof. 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," advised Prof. Sears.

Future research

Professor. Panda told the MNT that scientists must carry out more research to grasp the benefits of restricted time for the consumption of food for animals and human beings.

"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 study, more rigorous studies are needed to know how best to implement the time-restricted dietary plan.

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