According to the first real-world study of intermittent fasting (IF), eating your entire day’s food within a 10-hour window can significantly improve your mood, increase your energy levels, and reduce hunger.
According to a survey conducted by King’s College London of 37,535 people who intermittently fasted, nearly three-quarters of participants reported an improvement in their energy, while 57 percent reported improved mood and 47 percent felt less hungry.
A 10-hour window means you limit your daily eating schedule to 10 hours and fast for the remaining 14 hours. For example, if you ate your first bite at 9 a.m., you should take your last bite at 7 p.m.
IF gives your body, intestinal lining, and gut bacteria more time to rest, recuperate, and repair, which is not as effective when eating and digesting food.
It’s already a popular weight loss program, although it’s unclear how effective it is in this regard.
This new study, led by King’s College London, is the largest to show that this method can have positive health effects beyond simple weight loss.
It’s also the first time it’s looked at how the average person can manage intermittent fasting in their daily lives—previous research into its effectiveness came from strictly controlled clinical trials.
And it suggests that relatively short 14-hour fasts are still beneficial – after previous studies typically looked at fasts lasting up to 18 hours and sometimes longer.
In summary, the study provides the most comprehensive evidence to date that IF has a wide range of health benefits.
“What’s really interesting is that you don’t have to be very strict to see positive results. A 10-hour eating window, which was acceptable for most people, improved mood, energy levels and hunger,” said Sarah Berry from King’s College London and senior researcher at ZOE.
However, consistency is key, she adds.
“We found for the first time that those who followed time-restricted eating habits but did not eat consistently every day did not have the same positive health effects as those who did so every day,” she said.
Researchers tracked 37,545 people using the ZOE Health app for three weeks. Participants were asked to eat normally for the first week and then switch to a 10-hour eating window for two weeks.
Kate Bermingham, also from King’s College London and ZOE, said: “This study adds to a growing body of evidence showing how important how you eat is.
“The health effects of food depend not only on what you eat, but also on when you eat. [an] The eating window is an important eating behavior that can have a positive impact on health.
“The results show that we don’t need to eat all the time. “Many people feel full and even lose weight when they limit their food intake to a 10-hour period,” the doctor said. Birmingham.
The exact biological mechanisms underlying PF are still poorly understood.
However, previous studies have shown that there is a reduction in inflammation, blood lipids and DNA damage, as well as improved digestion. These, in turn, determine other aspects of our health, such as mood and energy levels.
The study was presented at the European Nutrition Conference in Belgrade, Serbia.
Source: I News
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