Time-restricted eating starting early in the morning offers benefits.
For weight loss, it may be easier and more efficient to start practicing intermittent fasting in the morning rather than later in the day.
In a new study by Humaira Jamshed, Ph.D., an assistant professor of integrated sciences and mathematics at Habib University in Karachi, Pakistan, researchers uncover the effects of time-restricted eating on weight loss and lowered blood pressure. The study found that practicing eTRE starting earlier in the day is more effective for weight loss and lowering diastolic BP.
They found that intermittent fasting was an effective treatment for obesity and hypertension. It is similar to previous research linking the intervention to weight loss and benefits among those who suffer from obesity and insulin resistance.
Participants in the clinical trial were assigned randomly to a control group or eTRE. Those who had the energy restriction weight-loss treatment included one-on-one counseling with a dietician, in which they exercised for between 75 and 150 minutes per week and followed a diet of 500 kcal per day below their resting energy expenditure.
The control group ate at any time, mimicking the average of 12 hours daily. eTRE participants ate between 7 and 3 pm with a high adherence rate. Participants in the control group had a mean of 12.3 hours, while those in the eTRE group had a mean time of 7.6 hours - 4.8 hours difference (P < .001).
The two groups of participants were satisfied with the eating window, and 41% of those who tried eTRE wanted to continue the diet after the trial. Of those who completed the exercise for eTRE, 28% of participants wished to continue on a 7 to 3 pm window, while the rest desired a different eating window.
Those in the eTRE group lost an additional 2.3 kg (about 50% improvement in weight loss) and had a lowered diastolic BP by 4 mm Hg (8 to 0 mm Hg).
The researchers found that eTRE was more effective in improving mood disturbances. They also found no drastic difference in fat loss, the ratio of fat loss to weight loss, systolic BP, insulin levels, heart rate, or other measurements.
The trial laid the groundwork for future intermittent fasting research, and future studies can assess who would be able to adhere to time-restricted eating, as well as if the duration or timing of the eating window would affect results.
The researchers concluded that eTRE intervention is to be explored to improve health and treat disease, as it is a low-cost and easy-to-implement approach.
Source: https://www.healio.com/news/primary-care/20220823/timerestricted-eating-starting-early-in-the-morning-offers-benefits
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