Fasting for 14 hours a day, particularly within a ten-hour eating window, not only aids weight loss but also leads to notable improvements in energy levels, mood, sleep quality, and reduced hunger, according to a recent study.
While intermittent fasting has gained popularity for weight loss, the King’s College London‘s study stands as the largest trial yet, showcasing its broader positive impact on health compared to traditional diets. Advocates recommend a daily eating window limited to ten hours, followed by a 14-hour fasting period, creating a balanced routine.
The study, conducted through the ZOE Health app and spanning over 37,500 participants for three weeks, uncovered compelling results. Participants maintained regular eating habits for the first week and then transitioned to a ten-hour eating window for the subsequent two weeks.
FINDINGS
Those adhering to the ten-hour window reported significant health benefits, with improved energy levels, sleep, and mood. Interestingly, those who extended their fasting period experienced even more pronounced positive effects.
With over 36,231 participants opting for additional weeks and 27,371 highly engaged users, the study’s impact is substantial.
Dr. Kate Bermingham from King’s College London and ZOE emphasized, “This research contributes to the growing body of evidence emphasizing not only what you eat but when you eat. The ten-hour eating window emerges as a crucial dietary behavior with the potential to significantly benefit health. These findings challenge the idea of constant eating, suggesting that adopting a ten-hour eating window can lead to satiety and weight loss.”
Dr. Sarah Barry, a nutrition scientist at King’s and chief scientist at ZOE, added, “The findings underscore that positive results can be achieved without overly restrictive measures. A ten-hour eating window was manageable for most participants and resulted in improved mood, energy levels, and reduced hunger. Consistent dedication to time-restricted eating yielded more pronounced positive health effects.”
In conclusion, this study provides compelling evidence for the effectiveness of time-restricted eating, offering a practical and sustainable approach for those seeking improved health and well-being.
