In recent years, with many celebrities endorsing the eating strategy, intermittent fasting has rapidly become a trend for weight loss. While many have continued to remain sceptical about the approach, researchers from the University of Georgia (UGA) believe that this fad dieting approach may have actual benefits.
In a study published in the scientific journal Nutrients, researchers have reported that a specific variety of restricted eating may, indeed, reduce one’s chance of developing type-2 diabetes, while also improving overall health. This type of fasting entails eating regular, but fewer, meals, cutting out late-night snacks entirely and not eating for a total of 12 to 14 hours daily (often overnight).
Prof Krzysztof Czaja, an associate professor of biomedical sciences in UGA’s College of Veterinary Medicine, and Carlee Harris, an undergraduate biology major at UGA, conducted a comprehensive review of previously published, peer-reviewed studies, ultimately uncovering a connection between number of meals, obesity and type-2 diabetes.
“What we’ve been taught for decades is that we should eat three meals a day plus snacking in between. Unfortunately, this appears to be one of the causes of obesity,” said Prof Czaja. The three meals and snacks style of eating prevents insulin levels from going down during the day and, with the amount of calories and sugars that one consumes, it can overload the body’s insulin receptors. This, in turn, leads to insulin resistance and often type-2 diabetes.
“That’s why it’s so hard to lose body fat. We are not giving our bodies a chance to use it. Having fewer meals a day will allow these fat deposits to be used as an energy source rather than the sugar we keep consuming,” explains Prof Czaja.
The study found that time-restricted eating allows the body to relax and lower insulin and glucose levels which, in turn, can improve insulin resistance, brain health and glycaemic control. It can also reduce calorie intake by around 550 calories per day without the stress of calorie counting.
Other studies have shown that disruptions to sleep and meal schedules can change both the type and amount of bacteria and other microorganisms in the digestive tract. But researchers affirm that fasting may positively alter the gut micro-biome, potentially staving off inflammation and a variety of metabolic disorders. This study also suggests that time-restricted eating can help regulate hormones responsible for appetitive regulation and energy levels.
Accordingly, maintaining regular meal schedules, eating breakfast and decreasing meals and snacks can help guard against obesity and type-2 diabetes, the researchers of this study claim. But readers should be aware that breakfast needs to be healthy, with good portions of healthy fats and protein, while completely avoiding sugar-filled breakfast cereals and pastries.
Obesity is another problem that may lead to a variety of health conditions, including type-2 diabetes, heart disease and even some cancers. “Obesity is an epidemic right now, especially in the United States. But it is a preventable disease. When we started looking at the research, we found that ancient humans didn't eat every day. That means our body evolved not needing food every day. But our gut-brain signalling is not designed for this type of eating,” said Prof Czaja.
He further cautions that eating is not a one-size-fits-all situation. Smaller, less active people need fewer calories on an average than taller athletes, for instance. For some, one meal of nutrient-rich food might be sufficient, while others may need more. But the findings are clear—fewer meals of high-quality food is a good guideline for individuals at risk of developing type-2diabetes and obesity.
"Also definitely avoid late-night eating. Our midnight snacks spike insulin, so instead of us going into a resting state when we sleep, our gastrointestinal system is working on digestion. That's why we wake up in the morning tired, because we don't get enough resting sleep,” Prof Czaja further explained.
