Time-restricted eating, also known as TRE, involves consuming all meals and snacks within a window of 8-12 hours and fasting outside that window. It has been shown to have potential benefits, such as boosting metabolism, encouraging weight loss, and decreasing the risk of certain health conditions. A small study conducted by researchers at Manchester Metropolitan and Newcastle Universities in the UK found that limiting eating to an 8-hour window could help people control their blood glucose levels, thus lowering their risk of type 2 diabetes. While TRE is gaining popularity as a means of weight control, more research is needed to understand its full effects.
The study involved 15 participants with a mean BMI of 28, who were at high risk of developing type 2 diabetes due to their sedentary lifestyle and poor dietary habits. They alternated between 3 days of habitual eating with a 14-hour eating window, 3 days of early TRE from 8:00 a.m. to 4:00 p.m., and 3 days of late TRE from noon to 8:00 p.m. During TRE, they fasted for 16 hours each day. The researchers designed eucaloric diets for the participants during the TRE phases, made up of 50% carbohydrate, 30% fat, and 20% protein. Participants wore continuous glucose monitors to assess their blood glucose levels during the study.
The results showed that both early and late TRE increased the time that participants’ blood glucose was within a normal range and reduced markers of glycemic variability when compared to habitual eating. However, altering the timing of the 8-hour eating window did not offer additional benefits. While these findings are promising, concerns have been raised about the small sample size of the study and the need for further research to confirm the benefits of TRE. There are also conflicting studies on the effectiveness of TRE for weight loss and diabetes prevention.
Type 2 diabetes is strongly linked to overweight and obesity, with up to 85% of the risk attributed to these factors. Following a TRE schedule may help individuals with overweight or obesity lose weight and reduce their risk of developing type 2 diabetes. However, larger studies have not consistently shown the same benefits as the initial study. It is important for individuals at risk of diabetes to consult a healthcare professional before trying TRE, as it may not be suitable for everyone. Diabetes prevention should be personalized based on individual health needs and risk factors.
While TRE may offer potential benefits for improving blood glucose control and reducing the risk of type 2 diabetes, there may be downsides for some people. A preliminary study found that those following an 8-hour TRE schedule had a higher risk of death from cardiovascular disease compared to those following a standard eating schedule. It is important for older adults, pregnant or breastfeeding women, and individuals with certain medical conditions to consult a healthcare professional before trying TRE. Overall, more research is needed to fully understand the effects of TRE on various health outcomes and to determine its long-term implications.
