Talk about confusion when it comes to diet plan. The diet plans are all over when it comes to managing your weight. Is it dependent on how much calories you intake? Is dependent on shape of you body? Is it dependent on your ethnicity? Are you confused?
Now you need one more factor- calories do not matter but it is timing cycle that counts.
That’s the concept behind time-restricted feeding diet, or TRF diet, a strategy increasingly being studied by researchers as a tool for weight-loss, diabetes prevention and even longevity.
Satchidananda Panda, a professor at Salk Institute for Biological Studies in San Diego, first tracked the effects of time-restricted feeding in mice. In 2015, he expanded his studies to include humans.
The findings, published in the journal Cell Metabolism, showed that when eight overweight people who naturally ate for 15-plus hours a day restricted their eating to a 10-hour window for 16 weeks, they lost 4% of their weight. A year later, they reported sticking to the plan, even though they didn’t have to, and had kept the weight off.
In TRF diet, you can eat whatever you want and as much as you want—just not whenever you want. Daily food intake should be limited to a 12-hour window, and ideally cut down to eight to 10 hours. But you can pick the hours you want to eat.
Despite a lack of dietary restrictions, people following TRF diet end up consuming fewer calories and lose weight, according to studies and experts. Preliminary evidence also shows other health benefits of fasting for 12 hours or more, including lower blood pressure and improved glucose levels, and physiological changes linked to slowing the aging process.
Dr. Panda is working on a new, larger clinical TRF trial of 150 firefighters. Funded by the U.S. Department of Homeland Security, the study is a collaboration with Pam Taub, a cardiologist and associate professor of medicine at the University of California San Diego Health System. Dr. Taub is also conducting a separate study in which UCSD patients with metabolic syndrome restrict eating to 10 hours a day. Preliminary data show weight loss and improved fasting glucose levels.
TRF diet is basically form of intermittent fasting. TRF diet focuses on when to eat rather than what to eat. Limiting the hours, you eat each day may help you consume fewer calories. It may also provide health benefits, including weight loss and improved heart health and blood sugar levels.
An example of time-restricted eating is if you choose to eat all your food for the day in an 8-hour period, such as from 10 a.m. to 6 p.m. The remaining 16 hours each day are the fasting period, during which no calories are consumed. This same schedule would be repeated every day.
Most people eat from the time they wake up until the time they go to bed. Switching to TRF diet may cause you to eat less. However, it is possible some people may eat more in short duration of TRF diet. However, one study found that when healthy adult men limited their eating to about a 10-hour window, it reduced the number of calories they ate each day by about 20%.