Fasting from 5:30 pm to 10 am helps reduce belly fat
Many studies have demonstrated the benefits of intermittent fasting, eating during a certain period of time and fasting during the remaining time.
A recent study found that adopting an early-morning time-restricted eating pattern, in which the last meal is eaten before 5:30 p.m. and the next meal begins after 10 a.m. the following day, can improve blood sugar regulation and reduce belly fat.
This was particularly effective when combined with the Mediterranean diet, suggesting that diet and meal timing can be an effective combined strategy for weight loss.
The study, conducted in Spain and published in the journal Nature, involved 200 people aged 30 to 60 with a body mass index (BMI) above 32 - a level of obesity that can lead to serious health problems such as heart disease, high blood pressure, diabetes, and many others.
All participants followed a Mediterranean diet and were divided into four groups that performed time-restricted fasting.
Results showed that all fasting groups lost more weight, an average of 3 - 4 kg.
However, the early fasting group (meal ending before 5:30 p.m.) not only lost weight but also lost belly fat more effectively, while improving fasting and overnight blood sugar levels.
This shows that adjusting your mealtimes to match your body's natural circadian rhythms has clear benefits.
Understanding the eTRF Diet
According to Dr. Parjeet Kaur, Deputy Director of Endocrinology and Diabetes at Medanta Hospital, Gurugram (India), the early time-restricted diet (eTRF) is an intermittent fasting method in which eating time during the day is limited to a specific time frame, usually between morning and early afternoon, and the last meal of the day is completed earlier, giving the body a long time to rest and recover overnight.
The eTRF diet helps synchronize meals with the body's natural circadian rhythm, as the body tends to function better during the daytime. Eating early and ending early helps optimize metabolism.
In addition, it also helps reduce belly fat, improve blood sugar stability, and reduce the risk of type 2 diabetes, as it helps reduce strong fluctuations in insulin and blood sugar in the body.
