Intermittent fasting (IF) has gained popularity as an approach to weight management and potential health benefits, and the findings from the largest UK community research project conducted by researchers from King’s College London shed light on its potential effects on mood, energy, and hunger.
According to the reported outcomes at the European Nutrition Conference, the study suggests that eating within a 10-hour window, as opposed to more restrictive eating windows, can lead to improvements in mood, energy levels, and hunger. Intermittent fasting typically involves limiting daily food consumption to a specific time frame, with a common approach being a 10-hour eating window followed by a 14-hour fasting period.
The study indicates that individuals who maintained a regular eating window of 10 hours experienced positive effects on mood, energy, and appetite compared to those who altered their eating habits. While some advocates of intermittent fasting may propose even more restrictive eating windows, the data presented in the abstract suggest that a 10-hour window may be sufficient to yield health benefits.
It’s important to note that individual responses to intermittent fasting can vary, and the appropriateness of such dietary patterns may depend on factors such as individual health conditions, lifestyle, and personal preferences. Before making significant changes to dietary habits, individuals are advised to consult with healthcare professionals for personalized guidance and to ensure that such approaches align with their overall health goals.
Dr Sarah Berry from King’s College London and chief scientist at ZOE stated, “This is the largest study outside of a tightly controlled clinic to show that intermittent fasting can improve your health in a real-world setting. What’s really exciting is that the findings show that you don’t have to be very restrictive to see positive results. A ten-hour eating window, which was manageable for most people, improved mood, energy levels and hunger. We found for the first time that those who practised time-restricted eating, but were not consistent day to day, did not have the same positive health effects as those who were dedicated every day.”
In a study involving 37,545 participants on the ZOE Health app, individuals completed a three-week intervention focused on intermittent fasting. Participants initially ate as normal for the first week and subsequently adopted a ten-hour eating window for the following two weeks. The majority of participants, totaling 36,231, opted for additional weeks, with 27,371 classified as highly engaged. Notably, highly engaged participants were predominantly female (78%), had a mean age of 60, and a BMI of 25.6.
Kate Bermingham PhD, from King’s College London and ZOE, stated, “This study adds to the growing body of evidence showing the importance of how you eat. The health impact of food is not just what you eat but the time at which you choose to consume your meals, and eating window is an important dietary behaviour that can be beneficial for health. Findings show that we don’t need to be eating all the time. Many people will feel satiated and even lose weight if they restrict their food to a ten-hour window.”
The study revealed that individuals with a longer eating window before the intervention experienced even greater health benefits. While the specific health outcomes were not detailed, the findings suggest positive effects associated with the ten-hour eating window and increased participant engagement. It’s essential to consider the study’s design and individual variations in response to dietary interventions.
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The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
