If you're looking for ways to lose weight and follow weight-loss trends, then you've probably heard of the time-restricted eating (TRE) concept. If not, or if you're puzzled by the idea, there are a few things you should know.
Here's a closer look:
What Is Time-Restricted Eating?
TRE is a form of intermittent fasting in which you limit the number of hours you eat each day. You may choose a specific block of time - say, from noon to 7 p.m. - for when you'll eat daily. It's up to each to decide how many hours you want to eat or fast each day.
How much you eat during the selected time frame is, again, up to each individual, but experts say that making sound nutritional decisions is just as important as if you eat as you normally would.
How Does TRE Work?
In a scientific sense, TRE comes down to several factors, including the idea of "fed vs. fasted."
In the fed state, your insulin levels become elevated and send a signal to your body to store extra calories in your fat cells. Fat-burning comes to a halt because your body burns glucose from your last meal.
In a fasting state, your insulin levels are lower, and your body starts using the stored body fat from your fat cells to burn energy. The bottom line is that you can only burn your body's stored fat when you're fasting.
Chronic exposure to insulin may lead to insulin resistance, in which the body secretes excess amounts of insulin. In turn, chronic insulin resistance leads to obesity, high cholesterol, abdominal fat storage, and elevated glucose levels.
How Can TRE Help?
Studies show that TRE may have a variety of health benefits, including:
* Weight Loss
Several studies show that people - both of average and above average weight - lost up to 5% of their weight while following a TRE diet for two to four weeks. This is because of a lower caloric intake. The majority of people in the U.S. eat regular meals from the time they wake up until the time they go to bed. TRE can reduce the number of calories you eat each day so long as you eat low-caloric foods during your period of eating.
* Better Heart Health
A TRE diet may reduce their levels of LDL cholesterol. In turn, lowering your LDL levels reduces your risk of heart disease.
*Lowered blood sugar
Having too much blood sugar can lead to diabetes and damage parts of your body.
Will TRE Impact My Exercise Program?
Some people are concerned that fasting can negatively affect their workouts, slowing muscle growth and lowering their agility and stamina. In reality, TRE can impact your exercise performance but in a positive way. In one study, young adult men who followed a TRE regimen saw improvements in strength and endurance.
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