Time-restricted eating, a type of fasting where people eat all their meals within a set time window and avoid eating for 12 to 14 hours (often overnight), may reduce the risk of obesity and type 2 diabetes.
A new review highlights how this simple change in eating habits could lead to better overall health.
Researchers found that the number of meals people eat during the day is linked to the development of obesity and type 2 diabetes. For years, health advice has recommended eating three meals a day with snacks in between. But the study suggests this constant eating pattern could actually contribute to weight gain and poor blood sugar control.
When people eat frequently throughout the day, their insulin levels stay high. Over time, this can lead to insulin resistance, a condition where the body doesn’t respond well to insulin. This is a key factor in developing type 2 diabetes. The problem is made worse by the high-sugar, high-calorie diets common in the United States.
Time-restricted eating gives the body a break from constant digestion. It allows insulin and blood sugar levels to drop, which improves insulin sensitivity and helps control blood sugar. It may also support brain health.
One of the surprising findings is that this eating pattern can help people eat around 550 fewer calories per day—without needing to count calories or follow strict diets.
This approach may also improve gut health. It can help maintain a healthy balance of gut bacteria, reduce inflammation, and lower the risk of various metabolic conditions. Time-restricted eating may also help balance hormones that control hunger and energy.
The study recommends sticking to regular meal times, including eating breakfast, while cutting down on the number of meals and snacks throughout the day. But not all breakfasts are equal. A breakfast high in protein and healthy fats, like eggs, is better than sugary cereals or pastries.
The researchers also looked at other types of fasting, such as multi-day fasting, and found they offered fewer health benefits compared to time-restricted eating.
Obesity remains a major health issue in the United States, with more than 40% of adults classified as obese. It increases the risk of many health problems, including heart disease, diabetes, and cancer. Fortunately, obesity is preventable. Adopting healthy eating habits like time-restricted eating could play an important role in fighting this growing health crisis.
The researchers also emphasized that people’s needs vary depending on their body size and activity levels. So what works for one person may need adjusting for another. Still, the research supports the idea that eating fewer but more nutritious meals could help reduce the risk of obesity and diabetes.
It’s also a good idea to avoid eating late at night. Doing so can disrupt sleep and negatively impact digestion and overall health.
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This study was published in the journal Nutrients.
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