Time Restricted Eating
Eat an early dinner then stop eating for the night is an easy way to start your own time restricted eating plan
3 minute read
Time restricted eating is a gentle form of intermittent fasting that I frequently recommend and personally practice. This simple, cheap, and easy practice is huge game changer for those managing pre-diabetes, weight loss, and chronic low grade inflammation. Many experts think that time restricted eating can lead you to healthy, longer life.
With time restricted eating there are scheduled periods of time when you eat and others when you fast. A common scenario is to eat your first meal around 7 - 8 am then stop eating around 5 - 6 pm. Aim for a 10 hour eating window and adjust your timing to suit your schedule. For those of you who regularly eat late into the evening, start with a 12 hour eating window and work down from there.
Basically, this cuts out the common practice of snacking (often on bad food) after dinner and encourages you to be mindful about what you eat and when you eat it.
Unlike most other diets, intermittent fasting and time restricted eating tells you when to eat, not what to eat. Of course, I always encourage sensible, vegetable forward, organic meals. This is not an excuse to ignore healthy eating.
Other types of intermittent fasting
Alternate day fasting—Eating normally one day but only a minimal number of calories the next; alternating between “feast” days and “fast” days.
5:2 eating pattern—Consuming meals regularly for five days per week, then restricting to no more than 600 calories per day for the other two. This happens by eating very little and drinking only water on those two fasting days.
Periodic fasting—Caloric intake is restricted for several consecutive days and unrestricted on all other days. For example, fasting for five straight days per month. I do not recommend this in my practice, but support clients who want to find a clinician experienced in guiding them through this method of fasting.
Benefits of time restricted eating
Studies show that time restricted eating can achieve weight loss and improve metabolic health markers (blood pressure, blood sugar, and lipid levels). I have found that once a client embraces time restricted eating and it becomes a habit, they are able to maintain weight loss.
Researchers think that eating this way decreases appetite for some people by slowing down the body’s metabolism. With a smaller appetite, you simply eat less and that is going to help you lose weight. Knowing that you wont be eating after a set time encourages you to focus on eating set meals throughout your established eating window.
Clients wearing a continuous glucose monitor notice better blood sugar control when they practice time restricted eating.
Personally, I have tracked better sleep and rest when I keep to my time restricted eating schedule. A 2020 study linked late night eating to poor sleep. When your body has to digest and metabolize food it can’t truly get into rest mode. Often your heart rate will stay elevated throughout the night (mine does) and you will not feel rested the next day. See my blog on sleep and nutrtion here.
Nutrition tips for time restricted eating
Like most lifestyle changes adjusting your eating schedule, can be a challenge. One thing that can help is having a social support network. In my home, everyone knows that I don’t eat a formal dinner and am usually finished eating at 5 pm. That certainly does not prevent them from eating a traditional dinner without me actually eating (I still socialize).
Although the premise of time restricted eating is to restrict when you eat, not what you eat, the quality of your food choices is still very important. Regardless of your eating style and preferences, you still need all of your essential nutrients. Time restricted eating is not a good reason to eat high-calorie nutrient-poor foods. I recommend eating adequate amounts of lean proteins, healthy fats, fruits, vegetables, legumes, and whole grains. Please pay special attention to your protein intake! If you can’t work in your protein requirement, I don’t recommend time restricted eating.
My final thoughts…
The main reason for any dietary change is to have a sustainable and healthy lifestyle that helps you meet your health goals. Whether you’re looking to lose weight or prevent disease, the time restricted version of intermittent fasting is one eating style that may work for you. The most important thing with any diet is to get all of your essential nutrients, appropriate amounts of food, and enjoy your lifestyle in the long run. I can help you do this safely and effectively. Book a free call here.
References
Harvard Health Publishing. (2017, January). Any benefits to intermittent fasting diets? Retrieved from
https://www.health.harvard.edu/diet-and-weight-loss/any-benefits-to-intermittent-fasting-diets
Harvard Health Publishing (2018, June 29). Intermittent fasting: Surprising update. Retrieved from https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
Harvard Health Publishing. (2019, July 31). Not so fast: Pros and cons of the newest diet trend. Retrieved from https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend
Mayo Clinic. (2019, January 9). Fasting diet: Can it improve my heart health? Retrieved from https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/fasting-diet/faq-20058334
Mayo Clinic. (2019, August 14). Mayo Clinic Minute: Intermittent fasting facts. Retrieved from https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-intermittent-fasting-facts/
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https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know
National Institutes of Health NIH Research Matters (2015, July 13). Health Effects of a Diet that Mimics Fasting. Retrieved from https://www.nih.gov/news-events/nih-research-matters/health-effects-diet-mimics-fasting
National Institutes of Health NIH Research Matters. (2017, September 26). Calorie restriction slows age-related epigenetic changes. Retrieved from https://www.nih.gov/news-events/nih-research-matters/calorie-restriction-slows-age-related-epigenetic-changes
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https://www.nih.gov/news-events/nih-research-matters/fasting-increases-health-lifespan-male-mice
NIH Intramural research program. (2018, March 13). Intermittent Fasting Boosts Endurance in Mouse Marathoners. Retrieved from
https://irp.nih.gov/blog/post/2018/03/intermittent-fasting-boosts-endurance-in-mouse-marathoners
NIH National Center for Advancing Translational Sciences. (2018, August). NCATS-Supported Study Shows Eating Before 3 p.m. Can Improve Health. Retrieved from
https://ncats.nih.gov/pubs/features/ctsa-kl2-fasting
Chung, Nikola, et al. “Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students.” International Journal of Environmental Research and Public Health, no. 8, MDPI AG, Apr. 2020, p. 2677. Crossref, doi:10.3390/ijerph17082677.
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