Don’t eat after 7 PM… myth or reality?

Don’t eat after 7 PM... myth or reality?

Why you should NEVER go to bed hungry…

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Don’t eat after 7 PM… myth or reality?

Have you ever heard the advice “If you want to lose weight don’t eat after 7 PM?”

I’ve heard this on and off (with various times suggested) throughout my whole life.

But does it work? After all, plenty of things that are “common advice” don’t work.

It turns out that this one might work.

Several studies are showing that time-restricted feeding can help you maintain a healthy weight.

These studies have been done in both mice and in humans.

And this doesn’t involve any extensive fasting or anything like that.

It’s actually pretty easy to do.

What is time-restricted feeding?

Time-restricted feeding can take a couple of forms.

It can mean fasting one day and eating the next.

Or it can mean moving all of your eating into a 10- to 12-hour window during the day.

I’m not convinced that the first method is great for anybody.

But the second method seems to have quite a bit of promise.

Time-restricted feeding helps your metabolism function properly.

In a study done on mice, the results of a 10-hour time-restricted diet were remarkable.

“…however, when fed the same diet under TRF (food access restricted to 10 hr during the dark phase) they were protected from excessive weight gain and metabolic diseases.”

Here’s a graphic that shows the huge difference between mice that were allowed to eat whenever they wanted (ad libitum) and mice that were restricted to eating 10 hours a day.

Both groups of mice got regular chow.

But the mice that could eat whenever they wanted became obese and they developed problems with endurance.

But the time-restricted mice ate the same food and remained healthy.

And this doesn’t only work for mice.

In a study done on humans, they tried time-restricted feeding (8-hour window).

“Obese subjects participated in an 8-h time-restricted feeding intervention (ad libitum feeding between 10:00 to 18:00 h, water fasting between 18:00 to 10:00 h) for 12 weeks. Weight loss and other outcomes were compared to a matched historical control group.”

The results of this study were similar to the mice study – the humans lost weight and got much better blood pressure readings.

Body weight and energy intake decreased in the time restricted group relative to controls over 12 weeks. Systolic blood pressure decreased in the time-restricted feeding group versus controls.”

How to execute a time-restricted feeding protocol…

Dieting is really hard and not even advisable in most cases…

Severe calorie restriction can really screw up your metabolism in the long term.

But time-restricted eating is easier and seems to help your metabolism function better.

To do this, you first need to decide WHEN you want to eat.

It’s a good idea to stop eating several hours before you go to bed.

Most people find that this helps them sleep better as well.

If you go to bed at 10 PM, then you may want to stop eating by 7 PM.

If you have a 10-hour window per day of eating then you will do your eating between 9 AM and 7 PM.

It seems that making the rules fairly strict works out better than trying to follow vague rules.

“Cutting off all food by 7 was in some ways easy and in some ways hard. The easy part was that instead of a vague rule of, ‘no snacking before bed,’ a hard rule of ‘no food after 7 PM’ was actually easier to follow because it was so rigid.”

But, at the same time, giving yourself a bit of flexibility for special occasions also helps.

This allows you the flexibility to deal with real life.

“So, during my month, I was pretty good when I ate at home, but not so good on date night (which was maybe four times during the month). I consider that a success.”

All in all, time-restricted eating is a good way to help you get your metabolism back into sync without having to count calories or restrict the kinds of foods that you eat.

I think it’s worth it to give it a try and see how it works for you.

—-Important Message—-

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Matt Cook is editor-in-chief of Daily Medical Discoveries. Matt has been a full time health researcher for 26 years. ABC News interviewed Matt on sexual health issues not long ago. Matt is widely quoted on over 1,000,000 websites. He has over 300,000 daily newsletter readers. Daily Medical Discoveries finds hidden, buried or ignored medical studies through the lens of 100 years of proven science. Matt heads up the editorial team of scientists and health researchers. Each discovery is based upon primary studies from peer reviewed science sources following the Daily Medical Discoveries 7 Step Process to ensure accuracy.
Time-Restricted Feeding Prevents Obesity and Metabolic Syndrome in Mice Lacking a Circadian Clock 

Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study 

I Stopped Eating After 7 PM Every Night For A Month, And Here's What Happened 

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