"A method that everyone can use": Is it enough to reduce weight, lower blood sugar, lower blood lipids, and control meal time?

Among people who want to lose weight, intermittent fasting is a very popular practice in recent years, which refers to restricting calorie intake for a certain period of time

What impact does the limited-time diet have on human health? A review study recently published in Endocrine Reviews, a journal of the Endocrine Society, reviewed the existing evidence and reviewed the effects of limited-time diet on the body’s circadian rhythm, which can improve metabolism and obesity It has the effect of lowering blood pressure, improving insulin resistance and reducing inflammation

In the study, time-limited diet refers to the periodical intake of food within 12 hours to control the total time window of daily calorie intake (such as not eating before 8 am and after 8 pm), but it is not obvious Reduce total calorie intake

The influence of limited time diet on human body's circadian rhythm

Before talking about the health effects of limited-time diets, let's first look at the effects of limited-time diets on the body's biological clock

Biological clocks (circadian rhythms) exist in almost all of our tissues and cells.

There are 5 main ways to disrupt the circadian rhythm: genetics, age, disease, environment and man-made

Disorders of circadian rhythm can directly affect time molecules related to metabolism, and indirectly affect overnutrition and sedentary behavior, further accelerating the progression of metabolic diseases

Animal research reveals: diet affects the biological clock

In order to figure out how limited-time diet affects the biological clock, researchers have conducted a lot of exploration in animal experiments

Daytime limited-time diet experiments revealed that mice that receive food during the day have changes in the biological clock components expressed in the liver, and these components usually rise during the day, and vice versa

Daytime limited-time diet experiments and comprehensive gene expression analysis have determined that feeding time is the main driving factor for all rhythmic transcription in the liver; and the time of food feeding is the powerful factor that determines the circadian transcription program in almost all peripheral organs and most brains so far.

Animal experiments also show that feeding for a limited time without reducing caloric intake can prevent or reduce the severity of metabolic diseases, including obesity, glucose intolerance, liver steatosis, dyslipidemia, and age-related decline in heart function

The mechanism of limited time diet to improve biological rhythm

The researchers further explored the mechanism and found that a limited time diet can improve the biological rhythm, mainly in the following aspects:

The limited-time diet makes the daily fasting time relatively prolonged, which in turn activates multiple pathways in the liver that are related to the benefits of calorie restriction

Limited time diet also changes the key regulators of gluconeogenesis in the liver, and as a result can improve the daily rhythm of insulin signaling and biological clock components

A limited time diet can increase β-oxidation in the liver, thereby promoting fat metabolism

Limited time diet has an impact on intestinal function

Limited time diet has an impact on the comprehensive stress response

Limited time diet can affect endocrine regulators, such as insulin, leptin, ghrelin, and glucagon-like peptide (GLP-1) regulators
.

Human research: How does a limited-time diet affect us?

After accumulating a lot of knowledge about the mechanism of limited-time diet, researchers began to further explore the benefits of limited-time diet to humans
.
After review by the author’s team, nearly 40 human studies have been published, most of which were published in the past 2 years, and the earliest one was published in 2013
.

In human studies, the most common benefits are decreased body weight, body fat percentage, BMI, and waist circumference
.
Other studies have also observed that reduced energy intake improves blood sugar regulation and benefits cardiovascular health
.

Another study evaluated the benefits of limited-time diets in women with polycystic ovary syndrome (PCOS) and found that participants lost weight, improved blood sugar control, and reduced inflammation
.

"A life>

The study pointed out that although the time-limited diet still needs to be evaluated in more rigorous and extensive human studies, various current studies have shown that the time-limited diet can significantly improve metabolism and obesity.
When the weight remains stable, insulin resistance and insulin resistance can even be observed.
Oxidative stress, inflammation and reduction in blood pressure
.

"Even in different patient groups, (existing evidence) repeats the potential health effects of limited-time diets
.
" The study's corresponding author, Dr.
Emily N Manoogian, Salk Institute's Center for Biological Research, concluded
.

The researchers pointed out that this is a life>
.

One of the authors of the study, Dr.
Satchidananda Panda of the Salk Institute for Biological Studies, pointed out: “Time-limited diet is an easy-to-follow and effective diet strategy.
It can reduce obesity, Diabetes and heart disease risk, and can improve sleep and quality of life
.
This is a life>
.
"

In order to better practice limited-time diet, the researcher gives the following suggestions:

Because the level of melatonin in our body is higher late at night or early in the morning, it will inhibit the digestion and absorption of food
.
Therefore, the recommended eating time is: from at least 1 hour after waking up to at least 3 hours before going to bed
.
If you slept for 8 hours, there are still 12 hours to eat during the time limit
.

Try to eat at the same time every day
.

Studies have shown that eating earlier is better than eating later
.

Reference

[1] Manoogian, EN, Chow, LS, Taub, PR, Laferrère, B.
, & Panda, S.
(2021).
Time-restricted eating for the prevention and management of metabolic diseases.
Endocrine Reviews.

[2] Time-Restricted Eating: An Easy Way to Improve Metabolic Health?.
retrieved September 27, 2021, from https:// Intermittent fasting can help manage metabolic disease.
Retrieved September 22, 2021, from https:// metabolic-disease