The accumulating evidence on the effects of meal timing on circadian rhythms and metabolism suggests to many experts that meal timing can impact overall health and well-being. Now, a special issue of the Journal of the Academy of Nutrition and Dietetics (JAND) on Chronic Nutrition, published by Elsevier, examines the effects of different fasting regimens and addresses safety considerations and practical guidelines.
Thus, the authors say, the field of chrono-nutrition is gaining ground as it explores the relationship between temporal eating patterns, circadian rhythms, and metabolism for optimal health.
Krista Varady, PhD, Department of Kinesiology and Nutrition, University of Illinois Chicago (USA), specializes in studying the effectiveness of intermittent fasting for weight loss, weight control, and reducing the risk of metabolic diseases in obese adults. With over 15 years of research experience, she is recognized as one of the best researchers in this field.
“Intermittent fasting has become one of the most popular weight-loss diets in recent years. The diet can be defined, essentially, as periods of eating, alternating with periods of not eating, and this special issue investigates the effects of different fasting regimens, such as time-restricted feeding, alternate-day fasting, and the 5:2 diet, on body weight, heart disease risk, sleep performance, and exercise in humans,” Varady noted.
The special issue includes the study “A Randomized Controlled Feasibility Trial of 8-Hour Late Eating in Adolescents with Type 2 Diabetes,” in which researchers examine the feasibility of eating within an 8-hour window as a strategic intervention for weight loss and glucose control among adolescents diagnosed with obesity and new-onset type 2 diabetes, compared with an extended feeding window.
“The prevalence of type 2 diabetes among adolescents is steadily increasing, particularly in historically marginalized communities. Many adolescents prefer to go to bed late and sleep late, so the early feeding window may not coincide with developmental and social schedules that often alter their dietary intake. We tested the late feeding window for our group and found that late time-restricted feeding is safe and acceptable for this subset of adolescents, as it may result in clinically significant weight loss, decreased alanine aminotransferase, and significant reductions in blood sugar. Calorie restriction had no negative effects on sleep, eating behaviors, or physical activity,” explained lead researcher Alina B. Vidmar, MD, of Children’s Hospital Los Angeles and the University of Southern California School of Medicine.
Another article, “Sleep Health Indicators Are Associated with Timing and Duration of Eating in Young Adults,” details the results of a cross-sectional study of 52 young adults without chronic diseases or conditions that correlate with timing and/or duration of eating behaviors throughout the day.
Skipping breakfast and eating late at night are typical eating behaviors observed in young adults in the United States. Our study found that meal timing was associated with wake onset and sleep efficiency. This underscores the need for further studies to determine whether manipulation of meal times that better align with sleep-wake cycles can improve sleep health,” said lead researcher Jess A. Gowen, Ph.D., of the U.S. Army Environmental Medicine Research Institute’s Department of Military Nutrition.
“Many people stop following standard calorie-restricted diets because they feel frustrated by having to regularly monitor their food intake day after day. Intermittent fasting protocols can circumvent this requirement by allowing participants to simply ‘watch the clock’ rather than control calories, while still maintaining a healthy weight,” Varady added. “In addition, intermittent fasting does not require the purchase of expensive food products and allows individuals to continue consuming familiar foods, making it a more accessible diet, especially for patient populations with fewer resources.”
In this sense, the expert stressed that fasting regimens are not more effective than other dietary interventions for weight control, but these protocols offer individuals an alternative and direct approach to tackling obesity by stopping counting calories. He said: “While weight loss is important, a diet that includes a wide range of nutrient-rich foods, such as fruits, vegetables and legumes, is crucial to maintaining a complete nutritional status. These foods can be inexpensive and culturally appropriate.” End
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