Participants “loved this meal rhythm.”
Unless you’ve been living under a rock, you can’t have missed the trend of “intermittent fasting”, the most well-known form of which is 16/8. A method that involves eating during a restricted 8-hour time slot and fasting for the other 16 hours of the day. Typically, 16/8 followers choose to eat from 8 a.m. to 4 p.m. or from 12 p.m. to 8 p.m.
While some scientists attribute almost miraculous results to this type of fasting (better intestinal health, better control of blood sugar, lower cholesterol levels, weight loss, etc.), others have reservations.This type of fasting, with very short eating windows, can have a stressful impact on the body, reduce concentration at the end of the day and lead to increased hunger, therefore weight gain.” says gut health expert Dr. Tim Spector, who has conducted a large study on the impact of intermittent fasting on health. He believes there is a less restrictive and less restrictive alternative with very promising results.
For his studythe scientist followed more than 37,000 people (average age: 60), three-quarters of whom were women. He asked them to eat normally for a week, before eating in a 10-hour window for two weeks. It didn’t matter what they ate or how much, they just had to respect the allotted time. For the other 14 hours, they were allowed to consume only water, coffee or black tea without sugar. At the end of the three weeks, the participants had to answer a questionnaire about their health:
- Fewer intestinal problems and bloating for 64% of participants
- Less nervousness and better mood for 64% of them
- Less snacking for 58% of respondents
- A reduction in hunger for almost all participants.
Eating over a longer window helps to “smooth out” blood sugar levels and avoid creating spikes in blood sugar and sudden energy dips. This “10/14” fast is therefore a simple way to establish stable blood sugar levels and reduce the number of eating incidents (snacking, eating more than is reasonable, etc.) during the day, which ultimately promote weight gain. If you eat breakfast at 7 a.m., your last meal of the day will be at 5 p.m.
“It was found that by following the 10-hour rule, participants only reduced their usual eating window by an average of 2 hours. Also, the 10/14 fast offers a more generous and intuitive window than most intermittent fasting programs allow, making it easier to stick with over the long term.“, he explains. Thus, 4 months after the trial, 5,000 participants (13%) still naturally respected this 10-hour window because “they loved this rhythm“.
The other potential benefit is sleep. We know that eating earlier can have a very positive impact on sleep quality (and weight, too).”By setting a 10-hour window, you may find it easier to commit to eating dinner at 8 p.m. and going to bed at 10 p.m., which will allow your body to digest before going to bed.“, concludes the scientist who plans to publish his results in a scientific journal in the coming months.