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Intermittent Fasting vs Time Restricted Feeding. What are the health benefits of Intermittent Fasting and Time Restricted Feeding? Does meal timing impact our health? An objective look at the research on health benefits of Time Restricted feeding and how it compares with Intermittent Fasting in general.

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Time restricted feeding is a type of intermittent fasting where you eat within a time window. The most popular is 16:8.

Last time we looked at the benefits of fasting for 24h or more (alternate day fasting and 5:2 where people fast 2 days a week).

Benefits of intermittent fasting include weight loss and many metabolic benefits that come with it.

Human trials comparing fasting to other methods of calorie control by and large show a tie. Time restricted feeding has unique benefits not explained just by calories.

When people restrict their eating window they tend to eat less overall and lose weight. Are those benefits unique?

People eating the same calories at different times show different benefits. Early eaters have several metabolic benefits: lower insulin, blood pressure and less oxidative stress.

So this is different from 24h fasting, where the benefits track with calories.

How are the benefits of fasting for 24h are all about the calories, but fasting for 16h gives us benefits beyond calories? Fasting may not be the key factor

Early time restricted feeding: circadian rhythm determines health benefits of meal times.

Summary of intermittent fasting and time restricted feeding: fasting can help lose weight, with the metabolic benefits that come with it. Does it provide benefits beyond the calories? Maybe not the fasting per se, but meal timing seems to. Shifting most of our intake earlier in the day, maybe having a light dinner or an early dinner seems to provide extra benefits beyond the calories, at least for some of us.

References:
https://pubmed.ncbi.nlm.nih.gov/26384...
https://pubmed.ncbi.nlm.nih.gov/29778...
https://www.cambridge.org/core/servic...
https://www.sciencedirect.com/science...
https://onlinelibrary.wiley.com/doi/f...
https://www.mdpi.com/2072-6643/11/6/1234
https://www.ncbi.nlm.nih.gov/pmc/arti...

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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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