New England Journal Of Medicine Time Restricted Eating
The New England Journal of Medicine published a study on time-restricted eating in 2019. Time-restricted eating is a form of intermittent fasting, where one restricts the hours during the day when they can eat. The study found that time-restricted eating can lead to weight loss, improved metabolic health, and other health benefits.
What is Time-Restricted Eating?
Time-restricted eating is a form of intermittent fasting where one restricts the hours during the day when they can eat. For example, if you are doing a 16:8 time-restricted eating plan, you would fast for 16 hours and eat during an 8-hour window. This means that if you finish eating dinner at 7 pm, you would not eat again until 11 am the next day.
The idea behind time-restricted eating is that by limiting the hours when you can eat, you can reduce the number of calories you consume. This can lead to weight loss and improved metabolic health. Time-restricted eating has also been linked to other health benefits, such as improved blood sugar control, lower blood pressure, and reduced inflammation.
The NEJM Study
The NEJM study on time-restricted eating was a randomized controlled trial involving 116 overweight and obese adults. Participants were divided into two groups: one group followed a time-restricted eating plan where they could only eat during an 8-hour window, while the other group ate normally. Both groups were told to maintain their usual caloric intake and to not change their physical activity levels.
After 12 weeks, the time-restricted eating group had lost an average of 3.2% of their body weight, while the control group had lost only 0.5%. The time-restricted eating group also saw improvements in their metabolic health, such as lower blood pressure and improved insulin sensitivity.
How to Get Started with Time-Restricted Eating
If you want to try time-restricted eating, there are a few things to keep in mind. First, it's important to talk to your doctor before starting any new diet or exercise plan. Time-restricted eating may not be appropriate for everyone, especially those with certain medical conditions.
Second, it's important to choose a time-restricted eating plan that works for you. Some people find it easier to fast in the morning and eat during an afternoon/evening window, while others prefer to eat breakfast and fast in the afternoon/evening. It's also important to choose a window that fits with your schedule and lifestyle.
Third, it's important to focus on healthy, whole foods during your eating window. Just because you are fasting for part of the day doesn't mean you can eat junk food during your eating window. Focus on filling, nutritious foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
Conclusion
Time-restricted eating is a form of intermittent fasting that has been shown to lead to weight loss and improved metabolic health. The NEJM study provides evidence that time-restricted eating can be an effective weight loss strategy. However, it's important to talk to your doctor before starting any new diet or exercise plan, and to choose a time-restricted eating plan that works for you.