In episode 80 of his video series, Dr. Larson discusses:
Time-restricted eating, or time-restricted feeding, leads to something called unintentional dietary modification. Time restricted eating is used by researchers to evaluate various things in people’s diets. The first term, time-restricted feeding, speaks to eating foods only during a certain period during the day. Instead of eating whenever you want, and all day long, it creates a compressed window for you to eat.
Instead of trying to make a huge dietary change, make a small change that can have a significant difference by changing the timing of your eating. DR. CHAD LARSON
A university study recently published in the Journal of Nutritional Science done in the UK evaluated time-restricted feeding and how it changes markers of human physiology. They separated participants into two groups. One was the control group. They made no changes to their diet or lifestyle. The second group was put on a time-restricted feeding schedule.
The second group was directed to make one variable change. They were to eat their food an hour and a half (90 minutes) later, in the morning and to eat dinner an hour and a half earlier. So, they compressed the participant groups’ feeding window by three hours a day. They ran the study over a ten week period.
Researchers then measured the outcomes of things like blood markers, cardiovascular risk factor markers, and body weight. Several physiological markers showed a slight difference, it was not statistically significant. What was profound was that there was a considerable drop in body fat percentage in the study group.
The researchers evaluated the weight scale and the body composition. The weight scale did not change, but the body composition did. Every single subject in the time-restricted feeding group had a significant drop in body fat percentage.
The weight factor can be very misleading. As you lose two pounds of fat and gain two pounds of lean muscle, your weight scale will stay the same. But, the difference is significant for your health. There was on average a 1.9% body drop in fat percentage. The researchers asked the study group to make no other change. There were no suggestions to eat certain foods or restrict calories. The researchers only had the subjects compress their eating window.
The unintentional dietary modification was that the subject’s diets had an unintentional decrease in caloric intake. It wasn’t part of the design, but that is what happened. When questioned after the study ended, the study group participants cited things like they didn’t have time, or they just weren’t hungry, and a variety of other reasons.
By creating a mild unintentional caloric deficient, there is a decrease in body fat composition. The weight scale didn’t change, so the participants had an increase in muscle mass as demonstrated by the fact that they didn’t lose weight.
One minor change can make a significant unintentional difference in your life. To change your body fat composition, consider creating a compressed window of eating that can change the rhythm of the way you eat and can alter your caloric intake. Instead of trying to make a huge dietary change, make a small change that can have a significant difference by changing the timing of your eating. Intermittent fasting is the same concept. You go extended periods before you eat, 12, 14 & 16 hours, which can have a profound benefit on your overall health. To improve your body composition and your overall health, make small changes that have a significant impact.