Why when you eat you can import more than you eat

    Abdulaziz Sobh

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    When it comes to health and well-being, these are small, sustainable changes. Take the stairs instead of the elevator, add a handful of spinach to your morning shake or prepare the meal for next week. These small changes can add great results. And now we have an easier adjustment that could lead to a great reward: the time of the meal. According to a new study, changing when you eat may be more important than what you eat when it comes to body composition and health benefits.

    In the study, published in the Journal of Nutritional Science, a group of participants was asked to delay breakfast 90 minutes and consume dinner 90 minutes earlier than usual, thus extending their nocturnal "fasting window", the time between dinner and breakfast. for 180 minutes. Participants were not told to follow specific dietary guidelines but could eat freely whenever they were inside the consumption window. The control group did not receive any restrictions on diet or time of the meal. After 10 weeks, the participants with restricted feeding over time had lost, on average, more than twice as much body fat as the control group. Then, without following a strict diet or even focusing on changing what they ate, the limited-time group lost more body fat simply by changing when they ate.

    This may be due to the fact that participants who modified their meal times were found to eat less food in general than the control group. In fact, 57 percent reported a decrease in appetite, decreased eating opportunities and a cut in nighttime snacks. Meaning: Restricting when they ate led them to involuntarily restrict how much they ate without feeling deprived.

    Although this study was small, it provides important information on how time-restricted eating and other forms of intermittent fasting can affect dietary intake, body composition, and overall health. Researchers are eager to continue exploring this connection and expand to larger trials to understand the full range of benefits.

    The benefits of intermittent fasting go beyond weight loss.
    The type of diet used in this study is a form of intermittent fasting, the practice of extending the period of time between meals, typically dinner and breakfast. Intermittent fasting has been gaining much traction recently, in fact, we call it one of the Wellness Trends of 2018 to observe. However, this is not just a new fashion for weight loss, and intermittent fasting goes beyond weight loss. Everything has been attributed to him, from cleaning the brain fog and curing the intestine to reducing inflammation and fighting cancer.

    The integrative neurologist, Ilene Ruhoy, MD, calls fasting "one of my favorite tools to perform multiple tasks to help fight inflammation, improve digestion and increase longevity," explaining that "just like you and I need to sleep for restore and revitalize, so does our digestive tract and organs. " Basically, when you fast, your body gets a break from digestion and can focus on other important mechanisms, such as cleaning damaged cells that may be prone to disease. This process, called autophagy, is at the heart of how fasting increases the immune system, combats chronic diseases and prolongs longevity.

    In addition, fasting allows a greater flow of blood to the brain, improving cognitive function. In fact, one study found that fasting acts as a mechanism of decluttering in the brain. The study found that fasting can "slow down" some of the overactive synaptic activity associated with Alzheimer's, Parkinson's and other degenerative diseases.

    Of course, fasting is not for everyone.
    Although fasting has a long list of benefits, there are some people who should avoid fasting. Experts warn that women who are pregnant or breastfeeding should not try to fast. In addition, anyone with a history of eating disorders can find this plan triggered and should stop fasting. In addition, the collective member of mbg, JJ Virgin, recommends that anyone with an adrenal problem, an imbalance of blood sugar or diabetes should proceed with caution. As with any new health regimen, always talk to your doctor before you begin.

    In addition, it is important to remember that fasting is not an excuse for overeating unhealthy foods during the "feeding window". Eating a healthy and balanced diet will keep you satiated during periods of fasting and will also maintain overall health. Whether you choose intermittently fast or not, you should focus on eating a variety of fruits and vegetables, whole grains and healthy proteins and fats.

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