Eating less often and avoiding food late at night might just be a simple, powerful way to stay healthy.
This idea comes from a review of studies suggesting that taking long breaks between meals—about 12 to 14 hours, usually overnight—could help people avoid obesity and type 2 diabetes, and even make them healthier overall.
The review found that eating fewer meals is linked to a lower chance of getting obesity and type 2 diabetes. This is a bit different from what many of us have been told—that eating three meals a day with snacks in between is the way to go.
This common practice, however, might be making things worse. It keeps our insulin levels up all day, which can lead to insulin resistance. Insulin resistance is a condition that can lead to type 2 diabetes, especially with a diet high in calories and sugar, which is typical for many Americans.
Time-restricted eating helps by giving our bodies a break from processing food. This break allows our insulin and glucose (sugar) levels to drop, which improves insulin resistance, brain health, and blood sugar control.
This way of eating could also help people naturally eat about 550 calories less per day without having to count every calorie.
Plus, it might improve the mix of bacteria in our gut, which can reduce inflammation and help prevent metabolic disorders. It could even help regulate hormones that control hunger and how much energy we feel we have.
The review also points out that sticking to regular meal times, eating breakfast, and cutting down on meals and snacks can guard against obesity and type 2 diabetes.
But not just any breakfast will do. Choosing one with healthy fats and proteins, like eggs, instead of sugar-filled cereals and pastries, is best.
While this review supports time-restricted eating, it mentions that other forms of eating less, like fasting for several days, don’t seem to offer the same benefits.
Obesity is a big problem in the United States, with over 40% of Americans being clinically obese. This condition is linked to serious health issues, including type 2 diabetes, heart disease, and some types of cancer.
The review stresses that obesity is preventable, and adopting healthier eating habits, like time-restricted eating, could be key to combating this epidemic.
However, everyone’s needs are different, depending on factors like their size and how active they are. So, what’s enough food for one person might not be for someone else.
Yet, the overall message is clear: eating fewer, high-quality meals could help reduce the risk of obesity and type 2 diabetes.
The review also advises against eating late at night to avoid disrupting sleep. Keeping the digestive system active late can make it hard to get restful sleep.
In essence, this review highlights a simple approach to eating that could lead to significant health benefits. It’s not just about what we eat, but when and how often we eat, that could make a big difference in preventing conditions like obesity and type 2 diabetes.
If you care about diabetes, please read studies that MIND diet may reduce risk of vision loss disease, and Vitamin D could benefit people with diabetic neuropathic pain.
For more information about diabetes, please see recent studies that Vitamin E could help reduce blood sugar and insulin resistance in diabetes, and results showing eating eggs may reduce risks of diabetes, high blood pressure.
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