Tag Archives: Time-Restricted Eating

HEALTHY DIET PODCASTS: “SPOON-FED” AUTHOR & PROFESSOR TIM SPECTOR

According to a recent study, obesity increases the risk of dying of Covid-19 by nearly 50%. Governments around the world are now hoping to encourage their citizens to lose weight. But with so much complex and often contradictory diet advice, as well as endless food fads, it can be hard to know what healthy eating actually looks like. 

How many pieces of fruit and vegetables should you eat a day? Will cutting out carbs help you lose weight? Is breakfast really the most important meal of the day? Speaking to Tim Spector, professor of genetic epidemiology at King’s College London about his new book Spoon-Fed, Madeleine Finlay asks why we’re still getting food science wrong, and explores the current scientific evidence on snacking, supplements and calorie labels. 

Tim Spector is a Professor of Genetic Epidemiology and Director of the TwinsUK Registry at Kings College, London and has recently been elected to the prestigious Fellowship of the Academy of Medical Sciences. He trained originally in rheumatology and epidemiology. In 1992 he moved into genetic epidemiology and founded the UK Twins Registry, of 13,000 twins, which is the richest collection of genotypic and phenotypic information worldwide. He is past President of the International Society of Twin Studies, directs the European Twin Registry Consortium (Discotwin) and collaborates with over 120 centres worldwide. He has demonstrated the genetic basis of a wide range of common complex traits, many previously thought to be mainly due to ageing and environment. Through genetic association studies (GWAS), his group have found over 500 novel gene loci in over 50 disease areas. He has published over 800 research articles and is ranked as being in the top 1% of the world’s most cited scientists by Thomson-Reuters. He held a prestigious European Research Council senior investigator award in epigenetics and is a NIHR Senior Investigator. His current work focuses on omics and the microbiome and directs the crowdfunded British Gut microbiome project. Together with an international team of leading scientists including researchers from King’s College London, Massachusetts General Hospital, Tufts University, Stanford University and nutritional science company ZOE he  is conducting the largest scientific nutrition research project, showing that individual responses to the same foods are unique, even between identical twins. You can find more on https://joinzoe.com/ He is a prolific writer with several popular science books and a regular blog, focusing on genetics, epigenetics and most recently microbiome and diet (The Diet Myth). He is in demand as a public speaker and features regularly in the media.

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STUDIES: 4- AND 6-HOUR TIME-RESTRICTED EATING (TRE) DIETS, NO FOOD LIMITS RESULT IN WEIGHT LOSS

“The findings of this study are promising and reinforce what we’ve seen in other studies — fasting diets are a viable option for people who want to lose weight, especially for people who do not want to count calories or find other diets to be fatiguing,” Varady said. 

…participants in both daily fasting groups reduced calorie intake by about 550 calories each day simply by adhering to the schedule and lost about 3% of their body weight. The researchers also found that insulin resistance and oxidative stress levels were reduced among participants in the study groups when compared with the control group.

4- And 6-Hour Time Restricted Eating TRE Diets

Two daily fasting diets, also known as time-restricted feeding diets, are effective for weight loss, according to a new study published by researchers from the University of Illinois at Chicago.

The study reported results from a clinical trial that compared a 4-hour time-restricted feeding diet and a 6-hour time-restricted feeding diet to a control group.

“This is the first human clinical trial to compare the effects of two popular forms of time-restricted feeding on body weight and cardiometabolic risk factors,” said Krista Varady, professor of nutrition at the UIC College of Applied Health Sciences and corresponding author of the story.

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COMMENTARY

Time-restricted eating brought my weight down from 142 pounds to 136, which is close to what was found on the study; not much, but every pound counts. The improved insulin resistance was reassuring but I am surprised they didn’t find any effects on the HDL, LDL and triglycerides.

The most detailed study on time restricted eating and fasting in general was in the New England Journal of Medicine in December 26, 2019. That excellent article went into all kinds of metabolic pathways that are benefited by fasting.

Good sleep,  diet and exercise can be very helpful.

–DR. C

NEJM Article