Eating patterns refer to the times and frequencies of meals eaten throughout the day.
Eating patterns are an important part of a healthy lifestyle. Time restricted eating and intermittent fasting are two popular eating patterns that have become increasingly popular in recent years. Both have many beneficial health benefits and help to regulate the body’s innate 24-hour circadian system.
Time restricted eating (TRE)
Time restricted eating (TRE) is an eating pattern that limits the amount of time an individual eats to a certain window throughout the day. This eating pattern has been found to be beneficial for weight loss, as well as for improving metabolic health and reducing the risk of chronic diseases.
TRE typically involves eating meals within a 10-12 hour window each day, with no eating or snacking outside of this window.
Studies have found that limiting the time window throughout the day that one eats can lead to an improved production of hormones and enzymes, a decrease in appetite, and an improved basal metabolic rate.
Intermittent fasting (IF)
Intermittent fasting (IF) is another popular eating pattern. It is an eating pattern that cycles between periods of eating and fasting. The most common approach to IF is the 16:8 method, which involves limiting eating to an 8 hour window each day and fasting for the other 16 hours.
This type of eating pattern has been found to be beneficial for weight loss, improving metabolic health, and reducing the risk of chronic diseases.
Studies have also found that intermittent fasting can help to increase the body’s sensitivity to insulin, which can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.
Is Intermittent Fasting or Time Restricted Eating Better?
Both time restricted eating and intermittent fasting can help to regulate the body’s innate 24-hour circadian system. The circadian system is the body’s internal clock, which helps to regulate the sleep-wake cycle and other bodily functions.
Studies have found that following these eating patterns can help to improve the body’s natural circadian rhythm, which can improve the quality of sleep and reduce fatigue.
In addition to the beneficial effects of time restricted eating and intermittent fasting on the body’s circadian system, there are many other beneficial health benefits associated with these eating patterns.
Studies have found that following these eating patterns can help to improve body composition, reduce inflammation, and improve overall health. They can also help to reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer.
Regulate sugar levels with Intermittent Fasting or Time Restricted Eating
Another benefit of these eating patterns is that they can help to regulate blood sugar levels. This is important for individuals with diabetes, as well as those who want to prevent the onset of diabetes.
Eating meals and snacks that are high on the glycemic index can cause blood sugar levels to spike, which can increase the risk of type 2 diabetes. Following an eating pattern like time restricted eating or intermittent fasting can help to regulate blood sugar levels and reduce the risk of type 2 diabetes.
Overall, time restricted eating and intermittent fasting are two popular eating patterns that can have many beneficial health benefits.
They can help to regulate the body’s innate 24-hour circadian system, improve body composition, reduce inflammation, and reduce the risk of chronic diseases. They can also help to regulate blood sugar levels and reduce the risk of type 2 diabetes. For those looking to improve their overall health and well-being, time restricted eating and intermittent fasting may be a great option.