“early time-restricted feeding"

[noahware]

Lots of posting on diet here, but my daughter just shared this article with me and I thought I'd share it here, because it includes what I think is a perfect summary of how many of us might better approach eating (with a possible shift of focus to WHEN and how often rather than WHAT, or how much), especially for those on ADT, where metabolic changes push us towards weight gain, pre-diabetes, increased insulin sensitivity, etc.:

"There is some good scientific evidence suggesting that circadian rhythm fasting, when combined with a healthy diet and lifestyle, can be a particularly effective approach to weight loss, especially for people at risk for diabetes. "

"Researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting where all meals were fit into an early eight-hour period of the day (7 am to 3 pm) to [being} spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite."

SO:

"Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).

Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.

Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).

Avoid snacking or eating at nighttime, all the time."

health.harvard.edu/blog/int...

[treedown]

Good info, and what I "try" to do but often fail.

[garyi in reply to treedown]

As is usually the case, the WHAT is easy to define; the HOW not so much.

[treedown in reply to garyi]

Nicely said

[LearnAll]

Intermittent fasting has been a religious-spiritual practice in East for centuries. As a child, I was made to fast one day in a week by grandparents who believed that once a week fasting keeps the body healthy.

In January 2020 edition of New England Journal of Medicine , the lead article is about scientific proof about health benefits of IF. This is several page long article detailing trials and studies so far.

Noahware, your daughter seems a "smarty pant" like you. I have been trying her method of eating early (6 pm) and going until 10 AM without eating. Only after 12 hours of fasting ,fat starts burning leading us into ketosis. No ketosis..no fat melt !

[timotur]

My simple plan is to feel a little bit hungry for at least the part of the day, don't eat anything after dinner, and exercise a little bit before eating breakfast to raise the metabolism.

[j-o-h-n]

I think I'll eat this post.........

Good Luck, Good Health and Good Humor.

j-o-h-n Monday 08/31/2020 5:41 PM DST

[Shooter1 in reply to j-o-h-n]

Always the up-beat drummer. Attitude really DOES matter. And not just when discussing angle of your beer glass!!

[j-o-h-n in reply to Shooter1]

Or Beer comb collection......

Good Luck, Good Health and Good Humor.

j-o-h-n Tuesday 09/01/2020 8:20 PM DST