According to new data from the largest UK community research study of its kind, eating within a 10-hour window has positive health benefits in terms of mood, energy and hunger. The trial’s findings were presented at the European Nutrition Conference by researchers from King’s College London.
Intermittent fasting (IF), or limiting your meal consumption to a specific time frame, is a popular weight loss method. With a ten-hour window, you limit your daily eating schedule to 10 hours and fast for the remaining 14 hours. For example, if you consume your first mouthful at 9 a.m., you must finish by 7 p.m. Those who were consistent with their eating window had greater benefits than those who varied their eating window day to day.
Despite the fact that certain intermittent fasting advocates frequently promote restrictive eating windows as short as six hours, data presented in the abstract suggest that eating within a less restrictive window of ten hours has beneficial health effects such as changes in mood, energy, and appetite.
Dr Sarah Berry from King’s College London and chief scientist at ZOE said, “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. ” 37,545 people on the ZOE Health app completed the core intervention period of three weeks. Participants were asked to eat as normal for the first week and then a ten-hour eating window for two weeks.