*Only for medical professionals to read for reference.
There are tens of millions of diets for reducing blood sugar and weight loss.
The unhealthy way is to "play a rogue when talking about metabolic health.
In the past, we often focused on "what to eat", but actually "when to eat".
It is also important
An effective way of eating is to control the time of eating within a specific time frame of the day, usually 4-12 hours, and fast at other times
There is no limit to the total calorie intake during the eating time .
However, this fasting method focuses on ensuring that the human body has a fasting period of 12-20 hours a day
This method is called Time Limit Eating (TRE)
At this year’s 2021 European Association for the Study of Diabetes (EASD) Annual Meeting According to research conducted by Charlotte Andriessen of Maastricht University in New Zealand, a three-week limited time of eating can improve fasting blood sugar levels in patients with type 2 diabetes, and may have a positive effect on the body’s metabolic health
Calculate the time.
Eat again This randomized controlled crossover trial enrolled 14 patients with type 2 diabetes, including 7 men and 7 women.
The age range of these subjects was 68±5 years old, and the body mass index (BMI) was 30.
2 kg/ m2, fasting blood glucose 7.
3 mmol/l, these subjects are required to finish eating within 10 hours of the day (TRE group) or to eat more than 14 hours a day (CON group) for 21 days without changing habituation Energy intake and drug use
The monitored parameters include night energy expenditure and substrate oxidation assessed by whole-chamber calorimetry, followed by a two-step hyperinsulin-normoglycemic clamp to measure insulin sensitivity and fasting blood Metabolites
Figure 1 Comparison between TRE and CON The results of the 3-week study show: Weight: Compared with the stable weight control group, the patient lost more weight after 3 weeks in the TRE group (-1.
1 kg vs -0.
0 kg, p<0.
05); Figure 2 Comparison of the effects of TRE and CON on weight changes.
Fasting blood glucose and insulin: The fasting blood glucose level of the TRE group was lower than that of the CON group (7.
3 mmol/l vs 8.
5 mmol/l , P<0.
05), but the effects on insulin levels, peripheral insulin sensitivity and night substrate oxidation were not significantly different between the two groups
In other words, three-week limited-time eating (10-12h) reduced the weight and fasting blood sugar levels of patients with type 2 diabetes
Charlotte Andriessen pointed out that the reason why TRE can reduce the weight and fasting blood sugar level of patients with type 2 diabetes is because the long-term fasting increases the utilization of energy storage, thereby accelerating the body's energy conversion.
, Which eventually leads to faster metabolism, so TRE may be promising for long-term glucose homeostasis in patients with type 2 diabetes, but further research is still needed to reveal the underlying mechanism
Pay attention to these, "Don't get lost" when eating within a limited time.
Pay attention to the total time of eating within a limited time.
When should I care about when it starts and when it ends? How to be safe after a limited time? After all, if it is harmful to the body, it is not "playing a hooligan"
Regarding the time limit for eating, Professor Panda of the Sack Institute of Biology, San Diego, USA has done research on TRF and biological rhythms on the health of the body.
Professor Panda said that as long as the total eating and fasting time is regularly controlled, "when "Starting to eat" and "when to end eating" do not have a big impact
But for the limited time eating, Professor Panda also made the following suggestions: 1.
Try to ensure enough sleep for about 8 hours, so that the total fasting time can be guaranteed to be more than 12 hours
And if you go to bed early, you close the door of "The Temptation of Supper"; 2.
Pay attention to replenishing water; 3.
Maintain the usual rhythm of life
Even if you are in a limited-time eating diet, your previous life rhythm must still be the same as before, eat at a fixed time within the time period when you can eat, go to bed at bedtime, go to bed as usual, exercise and work as usual, etc.
Pay attention to nutritional balance
Time-limited eating focuses on time control, not on restricting food intake, let alone “fasting” completely
Based on the results of a number of published studies, limited-time diet may be a beneficial dietary pattern for people with metabolic diseases such as type 2 diabetes or obesity.
However, it is worth noting that because everyone Different physical conditions, the duration and realization of time-limited meals also need to be different from person to person.
His honey may be my arsenic
Some people fasting for too long may have adverse reactions such as hypoglycemia and dehydration
Therefore, whether the limited-time eating mode is suitable for you, and how to implement it, must be evaluated and guided by professionals.
Try it step by step.
If there is obvious discomfort, you should stop it in time
For pregnant women or breastfeeding women, infants and young children, the elderly, as well as some type 1 diabetes patients who are using insulin or patients with gastrointestinal diseases, it is better not to try such methods as much as possible
Reference: Charlotte Andriessen.
Three weeks of time restricted eating improves fasting glucose in type 2 diabetes patients but does neither increase nocturnal fat oxidation nor insulin sensitivity.
Michael J Wilkinson,et al.
Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome.
2020 Jan 7;31(1):92-104.