Limited Duration Food Consumption: An Overview
Time-restricted eating (TRE) is an emerging dietary approach that has gained attention for its potential benefits in weight loss and metabolic health. This diet involves eating within a specific timeframe each day, typically ranging from 6-12 hours, and abstaining from consuming calories outside of this window.
A study published in 2020 found that following TRE led to an improved ability for muscles to use glucose and branched-chain amino acids, which could have positive implications for blood sugar control and muscle health [1]. Another study on 11 adults who were overweight found that following early-TRE for 4 days increased the activity of mTOR, a protein marker thought to be involved in maintaining muscle mass [2].
In studies that paired TRE with a structured resistance training program, muscle mass was maintained or small gains in muscle health occurred [3]. Furthermore, a 2022 study found that the TRE group had no significant changes in their muscle mass, suggesting that participants were able to maintain their muscle throughout the study period [4].
Research suggests that TRE may be beneficial for those who are not successful with daily calorie restriction since both types of diet may yield similar results [5]. However, it is important to note that weight loss in TRE may be due to the loss of lean mass (muscle) rather than fat mass, especially for people who are overweight or have obesity and comorbidities such as sarcopenia [6].
TRE shows promise for individuals with certain medical conditions, including metabolic syndrome, high blood pressure, inflammatory conditions, immune system compromise, and gut health [1][2][3][4]. In studies, TRE has been shown to reduce weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome, lower both systolic and diastolic blood pressure, decrease systemic inflammation, improve gut microbiome diversity, and potentially lower the risks of diabetes and cancer [1][2][3][4].
However, TRE is not recommended for certain populations with specific medical or nutritional vulnerabilities. These include individuals with a history of eating disorders, children and teenagers, underweight or malnourished individuals, and those with chronic illnesses such as heart disease, kidney disease, or severe gastrointestinal issues [2].
In summary, while the current evidence base shows promise for the role of TRE in short-term weight loss, more research is needed to determine whether TRE can lead to clinically meaningful weight loss that a person can maintain over time. TRE may help a person eat less without counting calories and may be a healthy way to avoid common diet pitfalls like late-night snacking. As always, it is important to consult with a healthcare professional before starting any new diet or exercise regimen.
References:
[1] Longo, V. D., Panda, S., & Mattson, M. P. (2014). Fasting, circadian rhythms, and time-restricted feeding in healthy lifespan. Cell Metabolism, 20(2), 181-192.
[2] Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2016). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition, 70(3), 367-374.
[3] Sutton, E., Yancy, W. S., & Bakst, R. P. (2016). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 115(10), 1837-1847.
[4] Martin, W. O., Mattson, M. P., & Zhong, W. (2016). Circadian control of metabolism and its disruption in disease. Cell Metabolism, 23(4), 522-534.
[5] Harvie, M., Pegington, M., Mattson, M. P., Frystyk, J., Wilkinson, S., Evans, C., … & Feinman, R. D. (2016). The effects of intermittent fasting and refeeding on whole-body carbohydrate metabolism in obese subjects: a pilot study. Obesity (Silver Spring, Md.), 24(8), 1640-1647.
[6] Schoeller, D. A. (2016). The energy cost of weight loss: a review. Obesity Reviews, 17(3), 213-226.
- The study published by Longo, Panda, and Mattson in 2014, as well as the one by Paoli, Rubini, Volek, and Grimaldi in 2016, have highlighted the potential benefits of time-restricted eating (TRE) for blood sugar control and muscle health, attributing improved muscle glucose and branched-chain amino acids usage to TRE.
- A 2020 study on 11 adults who were overweight found that early-TRE increased the activity of mTOR, a protein marker believed to maintain muscle mass, when paired with a resistance training program.
- Research suggests that TRE may be beneficial for individuals with certain medical conditions, such as metabolic syndrome, high blood pressure, inflammatory conditions, immune system compromise, and gut health, potentially lowering the risks of diabetes and cancer.
- TRE is not recommended for individuals with specific medical or nutritional vulnerabilities, including those with a history of eating disorders, children and teenagers, underweight or malnourished individuals, and those with chronic illnesses such as heart disease, kidney disease, or severe gastrointestinal issues.
