Time-restricted eating is a form of daily fasting wherein the time of the day during which a person eats is limited, or compressed. People who practice time-restricted eating typically eat during an 8- to 12-hour daytime window and fast during the remaining 12 to 16 hours. Unlike intermittent fasting, which involves caloric restriction, time-restricted eating permits a person to eat as much as they want during the eating window. Time-restricted eating aligns the eating and fasting cycles to the body's innate 24-hour circadian system.
[1] Within the scientific literature, time-restricted
eating primarily refers to human trials, while time-restricted
feeding primarily refers to animal studies; however, both terms are occasionally used interchangeably.
The circadian system is composed of multiple cellular clocks found in all cells throughout the body. These clocks orchestrate the regulation of gene expression that coordinates metabolic programs needed to support bodily functions. Of the entire human genome, approximately 15 percent of the genes display daily oscillations, or fluctuations, in their activity. Many of these genes participate in carbohydrate, lipid, and cholesterol metabolism.
[2] In both animal studies and human trials, time-restricted feeding and eating have elicited beneficial health effects, including weight loss, reduced fat mass, improved heart function, and enhanced aerobic capacity, without altering diet quality or quantity.[3]
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