Wellness

Weight loss: what you eat matters more than when you eat

According to experts, eating healthy foods like salads is more important than restricting yourself to when you eat. In a new study, researchers conclude that cutting calories is more important than restricting when you eat when it comes to losing weight. They note that time restrictions can lead to overeating at certain times of the day. According to experts, there may be benefits to limiting when you eat, but it’s more important to focus on the foods you eat.

Are you trying to lose weight?

You may get better results by reducing the number of calories you eat than by limiting when you eat. This is revealed by a new study conducted in China and published in the New England Journal of Medicine.

As part of the study, 139 participants with obesity were put on a low-calorie diet. Men had to consume between 1,500 and 1,800 calories per day. Women were limited to 1,200 to 1,500 calories per day. Half of the study participants were then asked to commit to a time-restricted diet, a type of intermittent fasting that involves eating only at certain times. Participants were only allowed to eat their daily amount of calories between 8 a.m. and 4 p.m.

The group using only calorie restrictions lost an average of 6 pounds, while the group that was also time-restricted lost an average of 8 pounds over the 12-month study period. However, the study authors said that in their opinion, weight loss was not significantly different between the two groups. In other words, adding intermittent fasting to the weight loss strategy didn’t make a major difference in results.

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Focus on what you eat, not when you do it

Nutrition experts say they’re not convinced this research adds much to the current debate about effective weight loss methods. Study results show that time-restricted eating was not statistically significant for overall daily calorie reduction in body weight loss as well as other secondary outcomes such as changes in body circumference. height, body mass index (BMI), body fat and other metabolic risk factors. For the authors of the study, the body must achieve a negative energy balance by reducing caloric intake and/or the amount of energy expended throughout the day in activities of daily living and exercise. .

Benefits of a time-restricted diet

There’s a reason time-restricted eating has become a popular dieting trend over the past decade. Beyond weight loss, some believe intermittent fasting offers a quick way to improve health. This is likely, but there is a lack of studies supporting and demonstrating health benefits beyond weight loss with time-restricted eating in human models. “Some animal studies have shown an improvement in circadian rhythm by helping to improve metabolic effects such as modulation of blood sugar control and lipid management. However, a review looking at fasting in mice argued that the results should not be applied to humans because mice have a nocturnal circadian rhythm and higher metabolism. So while these animal studies may show promise in showing hormonal balance, improved gut microbiome, and overall body homeostasis, many more studies are needed to determine if this can be demonstrated in humans.

What healthy weight loss looks like

The best diet is one that can be followed over the long term. If this study was conducted over a full year, the true level of durability occurs after two years and more. It’s better to follow hunger cues than to set a meal schedule. Focus on the quality of the food you eat by tracking your hunger and fullness cues, not the time of day you are “allowed” to eat.

Pay attention to any messy eating patterns that may appear if you try intermittent fasting. Time-restricted eating can create a disordered eating pattern because individuals may ignore their hunger cues simply because they are more focused on when they can eat than what they should eat. This can create a situation where a person is starving, which can lead to poor food choices, binge eating, and overeating, which can affect a person’s ability to create a calorie deficit. Also, try to focus your efforts on eating more foods that create more satiety per calorie, such as vegetables, fruits, whole grains, unrefined carbs, beans/lentils, and other legumes. which contain a high level of dietary fiber and water.

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Source

Calorie Restriction with or without Time-Restricted Eating in Weight Loss

* Presse Santé strives to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]

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