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Is it better to lose weight by sticking to a 12-month time-limited diet?

 Last Update: 2023-01-06
 Source: Internet
 Author: User

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Is it more effective the longer you persist?

Among people who want to lose weight and lose weight, intermittent fasting, commonly known as "light fasting", is highly sought after
.
Among them, time-restricted eating is a form of intermittent fasting, which restricts eating time to 4-8 hours per day and fasts from any food for the remaining 16-20 hours, only drinking water or zero-calorie drinks
.

Figure 1: Concept
of Time-Restricted Diet: This approach focuses on aligning eating with a person's circadian rhythm (i.
e.
, circadian clock) because metabolic homeostasis is regulated by circadian
rhythms.
Short-term studies (2-3 months) have shown that 8-hour time restriction leads to moderate weight loss, lower blood pressure, and lower hyperlipidemia
.
It is unclear
whether these clinical benefits are more significant if given a longer-timed diet (12 months) may be comparable to daily energy restriction.

In this year's obesity week conference, Lin S's team gave an oral report
on the impact of 8-hour restricted eating on weight loss over 12 months.

Time-restricted diet has obvious effect on weight loss,

However, it has little effect on maintaining weight

They randomly assigned 30 obese adults to an 8-hour time-restricted feeding group (free eating from 12 noon to 8 pm, fasting from 8 pm to 12 noon and drinking water or zero-calorie drinks only), a daily 25% energy restriction group, and a control group (free food intake, no eating time restrictions).
The intervention period was 6 months of weight loss and 6 months of weight maintenance, and changes in
risk factors for weight and metabolic diseases were observed.

Their hypothesis was that 8-hour skipping of food was associated with more weight loss and improved metabolic disease risk factors than 25% energy restriction alone
.
However, at 6 months, patients in the energy-restricted group and the 8-hour time-restricted eating group experienced significant weight loss
compared with the control group.
At 12 months, there was no longer a significant difference in weight change between groups
.

Figure 2: Weight change over 12 months*TRE: 8-hour time-restricted feeding group; CR: 25% daily energy restriction group
Figure 3: Metabolic disease risk
at 6 or 12 months, systolic and diastolic blood pressure, heart rate, fat mass, visceral fat mass, lean body mass, low-density lipoprotein cholesterol, high-density lipoprotein cholesterol, triglycerides, fasting blood glucose, Changes in insulin and insulin resistance did not differ
between groups.
During the entire intervention, the time window for time-restricted eating was 8 hours, and the patient did not need to calculate the calories of each meal, as long as he ate strictly according to the time, so the patient's compliance with time-restricted eating was high, and he insisted on 8-hour time-restricted eating
for about 5.
8 days a week.

These findings suggest that for obese adults, 8-hour skipping produces a similar level of weight loss over 6 months to energy restriction, but time-restricted eating may not be effective
in maintaining weight loss.

Obese patients who received 8-hour time-restricted feeding and energy-restriction interventions did not have a higher improvement in metabolic disease risk at 12 months, possibly because they did not achieve clinically meaningful weight loss (5%)
.
This is the first study to focus on the effectiveness of time-restricted eating for weight loss in obese adults, and more research is needed to explore the ideal
duration of the feeding window for weight maintenance.

brief summary

● Moderate fasting is a safe and effective alternative to weight management
.

● For some people, time-restricted eating is a weight loss method that can be tried and easily adhered to, and the eating time
can be gradually shortened.

● For patients with gastrointestinal and other chronic medical conditions, it is necessary to consult a professional
to try to eat for a limited time.

● Time-restricted eating is not equal to long-term dieting, during which food should be diversified and the intake of non-productive nutrients should be balanced
.

● Moderate exercise, otherwise the body will first expend muscles for energy, which may eventually lead to muscle atrophy
.

Finally, I want to say that there is no long-term and effective weight loss method in the world that does not require too much effort, no matter what kind of weight loss method, it takes great perseverance to adhere to a good lifestyle for a long time, once lazy and slack, restore an unhealthy lifestyle, weight will rebound
to a certain extent.

Reference source:

[1] Obesityweek 2022， Sessions：Effects of 8-hour Time Restricted Eating for Weight Loss Over 12 Months

Audit Specialist

Zhang Manna

Deputy Chief Physician of the Tenth People's Hospital Affiliated to Tongji University, Master Supervisor, Shanghai Yangfan Talent
.
He currently serves as the secretary of the Diabetes and Related Endocrine Diseases Group of the 9th Committee of the Diabetes Association Branch of the Chinese Medical Association
Member of the Endocrinology Group of the Adolescence Medical Professional Committee of the Chinese Medical Doctor Association
Member of the Gonadology Group of the Endocrinology Branch of the Chinese Medical Association
Member of the Diabetes and Related Endocrinology Group of the Endocrinology Branch of the Chinese Medical Association
Vice Chairman of the Youth Committee of the 8th Diabetes Branch of Shanghai Medical Association
Youth member of Shanghai Gonadism Committee
He has published more than 30 academic papers in important journals at home and abroad, including more than 20 SCI-indexed papers as the first author or corresponding author
.
Associate editor and co-editor of 2 books
.
He has presided over or participated in more than 10 national, provincial and ministerial scientific research projects, including the National Natural Science Foundation of China Youth Fund, the National Natural Science Foundation of China Major Research Program Cultivation Project, the Shanghai Municipal Science and Technology Commission Sail Talent Program, etc.
, and participated in major projects such as the 973 of the Ministry of Science and Technology and the key projects of the National Natural Science Foundation of China as the main academic backbone
In 2016, he was selected as a Shanghai Yangfan talent
In 2018, he was selected into the Pujiang Talent Cultivation Program of the Tenth People's Hospital Affiliated to Tongji University
Awarded the 2019-2020 Harvard Medical School Global Clinical Research Scholar Professional Certificate
Clinically, he specializes in the diagnosis and treatment of endocrine system diseases such as polycystic ovary syndrome, hypothalamic-pituitary disease, sexual retardation, and young diabetes

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