Time-restricted eating, a form of intermittent fasting, involves eating within an 8-12 hour window and consuming no calories outside of that time. It has been shown to have benefits such as boosting metabolism, aiding in weight loss, and reducing the risk of certain health conditions. A recent small study conducted by researchers in the UK found that restricting eating to an 8-hour window could help control blood glucose levels, decreasing the risk of type 2 diabetes. This form of time-restricted eating is gaining popularity as a method of weight control, with potential benefits including weight loss, improved cholesterol levels, cognitive function, sleep quality, insulin sensitivity, and anti-aging and anti-cancer effects.
The study recruited 15 participants who were at high risk for type 2 diabetes due to being overweight, having a sedentary lifestyle, and poor dietary habits. Participants alternated between habitual eating with a 14+ hour eating window, early time-restricted eating from 8am-4pm, and late time-restricted eating from noon-8pm. During the time-restricted eating phases, participants fasted for 16 hours each day and followed eucaloric diets. Continuous glucose monitors were used to track blood glucose levels, with results showing an increase in time spent in the normal blood glucose range and decreased fluctuations in blood glucose levels with time-restricted eating.
While the findings of the study were encouraging, some concerns were raised regarding the small sample size and whether the effects were truly due to time-restricted eating. Type 2 diabetes is closely linked to overweight and obesity, with up to 85% of the risk attributed to excess weight. Time-restricted eating may be an effective way for individuals with overweight or obesity to lose weight and reduce their risk of developing type 2 diabetes. However, larger studies are needed to confirm the benefits of time-restricted eating.
Although time-restricted eating shows potential benefits for blood sugar control and weight loss, there may be downsides for some individuals. One study found that individuals following an 8-hour time-restricted eating schedule had a higher risk of death from cardiovascular disease compared to those following a standard eating schedule. It is important for older individuals, pregnant or breastfeeding women, those trying to conceive, and individuals with low blood pressure or taking medications for blood pressure or heart disease to consult a healthcare professional before trying intermittent fasting. Personalized recommendations and regular blood sugar monitoring are essential in diabetes prevention. Further research is needed to determine the long-term effects and individual suitability of time-restricted eating as a dietary approach.
