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Intermittent Fasting (IF), or restricting food intake to a set time frame, is a popular approach for weight loss. A ten-hour window involves limiting daily eating to ten hours and abstaining from food for the remaining 14 hours. For instance, if the first meal is at 9 a.m., the last bite should be consumed by 7 p.m.
Researchers from the Royal College in London analyzed data from nearly forty thousand individuals practicing IF. The findings were presented at the European Conference on Nutrition in Belgrade.
Research Insights
Over the course of three weeks, 37,545 Britons reported their dietary habits and health status through a specialized application. In the study, participants were instructed to eat normally during the first week. Subsequently, they were required to adhere to a ten-hour eating window per day for the next two weeks.
Of the participants, 78% were women with an average age of 60, and their Body Mass Index (BMI) averaged around 25.6.
Regular 14-Hour Fasting Yields Maximum Benefits
While proponents of intermittent fasting often recommend a six-hour eating window, researchers found positive effects with a 14-hour fasting period, allowing for 10 hours of eating per day. Those who consistently maintained the same eating window every day experienced the greatest benefits.
According to Dr. Sarah Berry from the King’s College London, this study represents the most extensive research beyond strictly controlled clinical conditions, demonstrating the tangible advantages of intermittent fasting. She explained that a ten-hour eating window is generally acceptable for people and highlighted that this dietary restriction significantly improved participants’ mood, energy levels, and reduced their sense of hunger.
Scientific Conclusions
Researchers emphasize the importance of not only what we eat but also the timing of our meals. The study results affirm previous indications of the positive impact of restricting the eating window.
What’s really exciting is that the findings show that you don’t have to be very restrictive to see positive results.
Dr Sarah Berry, nutritional scientist, King’s College London
The authors note that this study is still undergoing peer review, a necessary step before publication in a scientific journal. Additionally, further research is needed to explore the connection between the type of food and the timing of its consumption.
It is worth recalling that a recent study found that the feeling of hunger alone can slow down the aging process.
