Weight loss fasting window works best at a particular time of day, a nurse finds

There are so many different ones slimming diets and weight loss handcuffs there it can leave a lot of people looking to lose a few pounds wondering exactly where to start. Intermittent fasting – a meal plan that changes between fasting for part of the day – is one of the newest trends.

Celebrities and fitness gurus swear by the technique and, at least in this case, most health and fitness experts seem to agree that it has some important advantages. As well as losing weight, they include sleeping better, improving concentration and even reversing type 2 diabetes.

While many diets focus on what to eat, intermittent fasting it’s about when you eat. But even then, there is a fair risk of confusion. Options include the 16/8 method (eating for an eight-hour window every day), or the 14/10 and many other variations.

READ MORE:The GP tips and weight loss programs that help reduce size “for years”

It begs the question, when is the best time to eat during the day, to lose weight at least? Well, scientists in the United States may have the answer after the publication of the latest research.

They recommend that you stop eating on the 15th every day to get the maximum benefits for weight loss – and that includes going without snacks in the evening. The day experts analyzed 250 studies in which participants fasted for at least 14 hours a day.

They found that the best method to lose weight was to limit your food intake to between 6am and 3pm daily. The review found that eating this way meant it was easier to stabilize blood sugar and people shed stubborn fat around their hips and belly.

This method, they found, ties in best with people’s natural body clock. It is also more in line with how our ancestor hunter-gatherers would eat. Stopping eating at 3pm daily also had the biggest impact in terms of reducing inflammation, according to the report.

Eating earlier in the day, as opposed to later, also has the advantage of ensuring healthier bacteria in the gut. This is important because it helps the body’s immune system and helps fight disease and illness. The research was recently presented at the European Congress on Obesity.

One of the most respected researchers in the field of fasting is Dr. Courtney Peterson, of the University of Alabama in the United States. She said: “Data suggest that eating earlier in the day improves weight loss, blood sugar control, appetite, insulin resistance and fertility.”



Experts say that eating earlier in the day helps with intestinal health and causes your body to burn fat more efficiently.
Time Management – Experts say eating earlier in the day is better suited to our natural body clock

A similar study published in the Nature Communications magazine maintained this position. “Western-style diets, which include fatty foods and snacks that are consumed around the clock, play a causal role in the development of some chronic diseases,” it reports.

“In contrast, our human ancestors did not have continuous access to food supply.” Dr. Peterson seems to deny the meal a little and often advice. She said eating during the day actually increases the chances of obesity by a factor of 57 percent.

She added that by eating earlier and following regular meal times, slim people can reduce what she describes as a “metabolic jetlag”. Dr Peterson said: “Most people eat within a 12-hour window, but that time window changes from day to day.

“So for some people that meal window can be 14 or 15 hours because one day they’re going to eat breakfast and another day they’re going to eat really late. We think profits come when it’s the same meal window every day.

“The reason for this is that you have an internal biological clock, called an ambient clock system. This clock makes it easier for you to do different things at different times of the day.”

Dr. Peterson said this principle relates to overall health and fitness. “So for example, your best muscle strength, greatest reaction time and greatest coordination is in the afternoon,” she said.

“Your highest vigor, testosterone production, and in most people best blood sugar control is in the morning. So your metabolism is a bit optimized. Your body is optimized to do different things at different times of the day. One of the things that It’s really important to have these optimal circadian rhythms is to do the same at a consistent time of day. “

She added: “A great example of this is that you usually go to bed at 10pm and the next night you are out partying and go to bed at 2pm.” Even if you are in bed during those same eight hours of sleep, you feel much worse.

“That’s because your body thinks it has changed several time zones. You get that kind of jetlag feeling. In fact, a similar thing happens when you change your meals from day to day and we now call that metabolic jetlag.”

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