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Finishing ALL meals before 3 p.m. so you can fast for 14 hours a day can help people lose weight, review says
Finishing ALL meals before 3 p.m. so you can fast for 14 hours a day will boost health and help people lose weight, a review of previous research shows
- Finishing all meals before 3 p.m. and not snacking helps people lose weight
- Experts who analyzed 250 studies recommend fasting for at least 14 hours a day
- The review suggests it gives people better control over their blood sugar levels
- Eating earlier was linked to healthier gut bacteria, benefiting overall health
Finish not snacking all meals before 3 p.m. and in the evening promotes health and helps people lose weight, one review finds.
Experts who analyzed 250 previous studies have advised fasting for at least 14 hours a day and limiting food intake between 6 a.m. and 3 p.m.
They say it works best with the biological clock and is closer to how our hunter-gatherer ancestors would have eaten, because they wouldn’t have had unlimited access to food.
People who ate this way had better blood sugar control, lost weight, lost dangerous fat around their diaphragm and reduced inflammation, researchers claimed.
Previous eating has also been linked to healthier gut bacteria, boosting the immune system and overall health, according to research presented at the European Congress on Obesity.
Finishing all meals before 3pm and not snacking in the evening promotes health and helps people lose weight, one review has suggested (stock image)
dr. Courtney Peterson, of the University of Alabama at Birmingham in the US, said: ‘Data suggest that eating earlier in the day improves weight loss, glycemic control, appetite, insulin resistance and fertility.’
A study on the 6 a.m. to 3 p.m. eating regimen, first published in Nature Communications, added: ‘Western diets, including high-fat foods and snacks consumed around the clock, play a causal role in the development of some chronic diseases. .
“Our human ancestors, on the other hand, did not have continuous access to food.”
dr. Peterson warned that grazing during the day increases the risk of obesity by 57 percent and advised sticking to early and regular meals to avoid a form of “metabolic jet lag.”
She said: “Most people eat within a 12-hour window, but that window of time shifts from day to day.
“So for some people, that eating window could be 2 or 3 p.m. because they have breakfast one day and eat very late the next.
“We think there will be benefits from having the same time window to eat every day. The reason for this is that you have an internal biological clock, the circadian system.
Experts who analyzed 250 previous studies have advised fasting for at least 14 hours a day and limiting food intake between 6 a.m. and 3 p.m. (stock image)
“This clock makes you better at doing different things at different times of the day.
“So, for example, your best muscle strength, best reaction time and best coordination are in the afternoon.
“Your highest alertness, testosterone production and in most people best blood sugar control is in the morning. So your metabolism is a bit optimized.
“Your body is optimized to do different things at different times of the day.
“One of the things that’s really important in having these optimal circadian rhythms is doing the same thing at a set time of day.”
She added: ‘A good example of this is that you normally go to bed at 10pm and then party the next night and go to bed at 2am.
“Even if you’re in bed that same eight hours of sleep, you’ll feel a lot less well. That’s because your body thinks it’s shifted different time zones. You get that feeling of jet lag.
“Actually, there’s something similar going on when you shift your meals from day to day and that’s what we now call metabolic jet lag.”