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Time-based restriction on food Does it work?

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

• The research conducted on animals has shown significant metabolic benefits derived from restricting eating.
• Human studies have suggested that these findings may be beneficial to humans.
• A new study looks at the evidence from animal and human studies.
• The authors suggest that further research is required to discover the ways in how restricted eating habits can be beneficial and practical for humans.

Researchers have examined the evidence that supports that eating a time-restricted diet -that is a type of intermittent fasting in which people consume food only within the same time each day.

The review, which is released in the Journal of the Endocrine Society, Endocrine Reviews Researchers looked at animal research as well as the first human research. They found evidence that restricting food intake during the day can help in the prevention and treatment of various metabolic diseases.

They insist on more substantive research to demonstrate the positive effects of a time-restricted diet on food consumption on humans and to identify the mechanisms that are the cause of these effects.

Circadian rhythm

The idea of eating in a time-bound manner has received significant interest from researchers in the past few years. When eating is restricted by time, people typically eat their normal diet, but for a certain period of time each day. It could be anything between six and twelve hours.

Scientists have demonstrated the benefits of eating a time-restricted diet, particularly in mouse studies. However, there are numerous experiments with humans which have yielded positive results.

The author , who is in contact with Professor. 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 time-restricted eating research in animals has suggested the potential health benefits of eating food that is 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 the authors of the most recent review one of the primary advantages of a strict diet is that it can help people regain their circadian rhythm that is disturbed.

Circadian rhythms are a series of bodily functions that take place throughout an 24-hour periodTrusted Source. Professor. Panda and his coworkers observe that circadian rhythms evolved because of changes in light, temperature and humidity, as well as the availability of nutrients over the cycle of the earth's night and day cycles.

When someone experiences a disturbance in their circadian rhythm is at risk of various health issues like cancer, metabolic diseases, problems with the hormones, the immune system and reproductive issues.

Modern lifestyles can affect the rhythm of the circadian cycle in various ways. According to Professor. Panda and his colleagues 40% of the population work, care for their families, and socializing into the late hours, which results in the circadian rhythm to be disrupted.

Fasting and the circadian rhythm

The main cause of this ailment could be the consumption of food that is not the amount that your body is used to according to its circadian rhythm. This occurs during the night and not during the daytime.

Professor. Panda and his coworkers discuss their research findings that show that circadian cycles which are associated with peripheral organs and the majority of our brains are most affected by the timing of eating.

Then, a restricted eating and a strict time limit that incorporates the overnight fasting period could support circadian rhythms and reduce the risk of adverse health effects that an imbalanced circadian rhythm may cause.

Professor. Panda and his team are also highlighting the way the studies of mice show that eating for a short period of time can reduce the amount of adipose tissue in the body and improve gut health.

Researchers have noted that there are only a handful of human studies that examine the advantages of restricted diets. Initial results from these studies support the positive effects that have been observed in animals, including the reduction in body weight and waist circumference, body fat and 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 talked to MNT..

Professor. Sears has a wealth of knowledge in eating habits that are restricted by time as well as the rhythm of circadian. She said she believes Professor. Panda and his colleagues have conducted research that "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 calories eaten.

Interview with MNT Professor. 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."

According to Professor. 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. Sign up to our daily newsletter for no cost.

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However, Professor. Panda told the MNT that some people should consult a doctor prior to starting an eating plan that is time-bound.

"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 saying 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," said Prof. Sears.

Future research

Professor. Panda said to the MNT that scientists need to do more research in order to comprehend the benefits of the restriction of time on food for 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 and more thorough studies are needed to know how best to apply the time-restricted diet.

Professor. Sears stated the following "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."