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A good diet is sometimes determined not only by the type and amount of food, but also when you eat it. A study in a journal Cell Metabolism shows that 10 hours is the best eating window for those of you who want to lose weight, control blood sugar and cholesterol, and prevent diabetes and hypertension.
The benefits of following a 10 hour meal window
There are various methods that claim to reduce body weight and risk of disease. However, most of these methods may require you to be aware of the number of calories and the type of nutrition you are consuming. This then becomes an obstacle.
Not long ago, researchers from the Salk Institute of Biological Sciences, California, conducted a study on the so-called diet time-restricted eating (TRE). TRE is claimed to be able to lose weight and control metabolic disorders effectively.
This research was conducted on people who experience metabolic disorders such as obesity, high cholesterol, hypertension, and high blood sugar. The respondents turned out to be healthier after following the 10-hour meal window for 12 weeks.
The meal window is the amount of time you spend eating each day. For example, suppose you follow the dining window for 10 hours from 8 a.m. to 6 p.m. This means that you are only allowed to eat during that time.
During the study, 19 respondents were asked to undergo TRE for 10 hours a day. They are free to choose a period of time according to their routine, for example, from 9 am to 7 pm. Outside of this period, they are allowed to drink water and medicine.
After 12 weeks, the respondents underwent a complete medical examination. Respondents who have high blood sugar actually experience a decrease in blood sugar. The same thing happened to respondents who had high cholesterol and blood pressure.
In addition, there are other findings that are no less surprising. Most of the respondents had a noticeable decrease in waist circumference and body weight. All of these changes occur by simply following a 10-hour meal window with no additional physical activity.
Is TRE for 10 hours a safe method?
TRE for 10 hours is an effective method for weight loss and control of several metabolic disorders. However, keep in mind that this method also allows you to fast for 14 hours.
Fasting for dozens of hours may not have a major impact on people with normal blood sugar, blood pressure, and cholesterol. However, for those with metabolic disorders, this method certainly needs to be done with caution.
Consult your doctor if you are interested in undergoing TRE. Make sure you keep taking your medicine regularly as directed, both inside and outside the dining window. Don't forget, do regular physical activity to maintain your health and fitness.
About 70 percent of respondents in this study continued TRE for at least one year. In addition to feeling healthier, many of them eventually stopped or reduced their medication.
Overall, 10 hours of TRE will not only help you lose weight, but also control metabolic disorders. With further research and development, TRE may become one of the best diets.
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