Fri, Jan-24-20, 01:47
While LCHF / Ketogenic diets / Paleo / Carnivore / etc. focuses on what to eat, the other piece of the puzzle is when to eat
. Try to compress your eating window. Skip a meal on the ends: i.e. either skip breakfast or dinner. Many people are night owls (sleep late, wake up late) or morning larks (sleep early, wake up early), so the former may find it intuitive to skip breakfast, while the latter dinner. OMAD (one meal a day) is an option now and then. Eliminate snacks. You can count carbs until the cows come home, but you will maximize your efforts by extending your fast from your last meal of the day to the first meal of the day.
One Meal a Day (OMAD)
[ dietdoctor ] 1-21-20
[ Dr. Rhonda Patrick ]
Time-restricted eating is a form of daily fasting wherein the time of the day during which a person eats is limited, or compressed. People who practice time-restricted eating typically eat during an 8- to 12-hour daytime window and fast during the remaining 12 to 16 hours. Unlike intermittent fasting, which involves caloric restriction, time-restricted eating permits a person to eat as much as they want during the eating window. Time-restricted eating aligns the eating and fasting cycles to the body’s innate 24-hour circadian system. Within the scientific literature, time-restricted eating primarily refers to human trials, while time-restricted feeding primarily refers to animal studies; however, both terms are occasionally used interchangeably.
Human trials are now demonstrating the potential of time-restricted eating as a novel means to prevent or reverse metabolic diseases. A recent study implemented both "early" eating (starting at 8 a.m.) and time-restricted eating strategies to investigate whether meal timing influences energy expenditure. When the study participants ate three standardized meals in a 6-hour window per day, they experienced decreased appetite and increased fat metabolism, compared to when they ate three standardized meals that were similar in calories and composition during a 12-hour window per day. These combined strategies may serve as a means to facilitate weight loss in overweight adults.
Another study, which involved obese people who followed an 8-hour time-restricted eating regimen for 12 weeks, found that participants experienced a 3 percent weight loss, compared to the control group, whose weight remained stable. In addition, men at risk for type 2 diabetes who adhered to either a 9-hour "early" time-restricted eating window (8 a.m. to 5 p.m.) or a "delayed" window (12 p.m. to 9 p.m.) experienced a 36 percent reduction in their glycemic response to a meal as well as reduced fasting triglycerides. These findings suggest that there is likely some flexibility in determining the window during which a person eats when practicing time-restricted eating.
Studies also show that time-restricted eating improves circulating insulin and blood pressure independent of weight loss. For example, in a small study involving eight overweight men with prediabetes who were randomized to early time-restricted eating (a 6-hour eating period, with dinner before 3 p.m.) or a control schedule (a 12-hour eating period) for five weeks, the morning systolic and diastolic blood pressure readings of the participants in the 6-hour time-restricted eating window decreased by 11mm and 10mm, respectively, which is comparable to the improvements commonly observed with anti-hypertensive medications such as angiotensin-converting enzyme, or ACE, inhibitors. In addition, the fasting insulin levels of participants in the 6-hour window decreased by 3.4mU/L, and plasma levels of 8-isoprostane, a marker for lipid oxidative stress, decreased by 14 percent.
Last edited by s93uv3h : Fri, Jan-24-20 at 01:54.