Time-restricted eating, a form of fasting involving fewer but regular meals and no eating for 12 to 14 hours (often overnight), may reduce the risk of type 2 diabetes and obesity while improving overall health, according to a new review.
The research team found a correlation between the number of meals consumed and the incidence of obesity and type 2 diabetes.
Contrary to the common advice to consume three meals a day with intermittent snacking, this study suggests that such a pattern contributes to obesity.
It keeps insulin levels consistently high throughout the day, leading to potential insulin resistance and type 2 diabetes, especially given the high caloric and sugar intake typical in the average American diet.
The researchers found that time-restricted eating allows the body’s insulin and glucose levels to lower, improving insulin resistance, brain health, and glycemic control.
This eating pattern can also decrease daily caloric intake by around 550 calories, without the stress of counting calories.
It may also positively alter the gut microbiome, helping to prevent inflammation and various metabolic disorders, and regulate hormones responsible for appetite control and energy levels.
Regular Meal Schedules and Healthy Breakfasts
Regular meal schedules, eating breakfast, and reducing meals and snacks can help protect against obesity and type 2 diabetes, according to the study.
Not all breakfasts are equal, though; the study suggests prioritizing healthy fats and protein, such as eggs, over sugar-laden breakfast cereals and pastries.
While time-restricted eating seems to yield health benefits, the researchers found that other forms of restricted eating, such as multi-day fasting, offer few advantages.
Obesity: A Preventable Epidemic
With more than four in 10 Americans clinically obese, according to the Centers for Disease Control and Prevention, obesity is a significant health concern.
It can lead to various health conditions, including type 2 diabetes, heart disease, and some cancers.
The researchers emphasize that obesity is a preventable disease and that adopting healthier eating patterns, such as time-restricted eating, could play a significant role in tackling this epidemic.
The researchers highlight that individual needs vary based on factors such as size and activity level. Thus, what constitutes a sufficient meal for one person may not be enough for another.
However, the literature clearly supports the idea that fewer, high-quality meals can help those at risk of developing obesity and type 2 diabetes.
Avoid Late-Night Eating
Late-night eating, which can disrupt restful sleep by keeping the digestive system active, should also be avoided.
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The study was published in Nutrients.
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