Key Takeaway: A study found that eating only between 7 a.m. and 3 p.m. ⏰ helped people with obesity lose weight ⚖️ and body fat, lower their blood pressure 💓, and boost their mood 😊. The researchers said that this method, called early time-restricted eating ⌛, may work by syncing food intake 🥗 with the body’s natural rhythms.
Did you know that when you eat 🍽️ may be just as important as what you eat? According to a recent study published in JAMA Internal Medicine, practicing early time-restricted eating (eTRE) can help you lose weight ⚖️ and improve your health 💪. eTRE is a type of intermittent fasting that involves eating only during an 8-hour window from 7 a.m. to 3 p.m. ⏰ and fasting for the rest of the day.
The study involved 90 adults with obesity who received weight-loss treatment and were randomly assigned to either eTRE or eating over a window of 12 or more hours (control group). After 14 weeks, the eTRE group lost more weight (6.3 kg) than the control group (4 kg) and also had lower diastolic blood pressure 🩺 and better mood 😊. The eTRE group also lost more body fat and trunk fat than the control group, according to a secondary analysis of 59 completers.
The researchers explained that eTRE may work by aligning food intake with the body’s circadian rhythms ⏰, which regulate metabolism, hormones, and sleep. Eating early in the day may also reduce appetite and calorie intake, as well as improve insulin sensitivity and glucose control. The study’s lead author, Dr. Courtney Peterson, said that eTRE is “a simple lifestyle change that can have profound health benefits.” 💯
If you’re interested in trying eTRE, here are some tips to get started:
- Start gradually by shifting your eating window earlier by an hour or two every week until you reach your desired schedule ⏳.
- Drink plenty of water 💧 and non-caloric beverages during your fasting hours to stay hydrated and prevent hunger 🥤.
- Eat a balanced diet that includes protein, fiber, healthy fats, and complex carbohydrates during your eating window to keep you full and nourished 🍽️.
- Avoid late-night snacking 🌙 and alcohol consumption 🍷, which can disrupt your sleep quality and metabolism.
- Consult your doctor 👩⚕️ before starting eTRE, especially if you have any medical conditions or take any medications.
eTRE is not for everyone, and some people may find it hard to stick to or experience side effects such as fatigue 😴, headaches 🤕, or irritability 😠. However, for those who can tolerate it, eTRE may be a simple and effective way to lose weight and improve health.
What do you think of eTRE? Have you tried it, or would you like to try it? Share your thoughts and experiences in the comments below! 😊👇