The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
ingest food for at least I want to emphasize at least 60 minutes post waking up, second, you want to avoid ingesting any food of any kind, even one gram of sugar, remember, this is the ideal one gram of sugar even would be too much for the two to three hours prior to bedtime.
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Remember that the sleep related fasting is particularly important for the health benefits of time-restricted feeding.
an important point about when the feeding window falls within the 24 hour cycle, it is very important that the feeding window fall during the more active phase of one's day, so for humans, that's typically in the early part of the day or the later part of the day, but not at night
Well, let's talk about ideal ideal. If you really want to maximize all the health benefits of time-restricted feeding, you need to extend the fast around sleep on both sides. You would place it smack dab in the middle of the day. It would be a schedule in which you started eating for instance at 10:00 AM. And you stopped eating at 6:00 PM.
So it turns out that the answer to the question, when is it best to eat is actually best answered by thinking about the other side of the coin, which is when is it best to fast? So, because we are fasting during sleep, it's very clear that it's best to extend the sleep-related fast either into the morning or to start it in the evening.
So what we can say is that the seven to nine hour feeding window produces all of the major health benefits of time-restricted feeding as well as being pretty straightforward for most people to adhere to on a regular basis and on a regular basis, turns out to be very important.
starting at 2:00 PM and ending at 10:00 PM will be that schedule.
So one thing is certain, that you want your eating window to be tacked or attached to your sleep based fasting in a way that makes it easier for you to get into the fasted state for a period of time.
Some people tend to fall into a category where they do best placing that feeding window later in the day and provided it. Doesn't run too close to your sleep. Remember you needed a two or three hour buffer before your sleep, where you're not ingesting anything that's in order to extract the benefits of time-restricted feeding. Well then starting your feeding window at 12:00 PM and ending at 8:00 PM plus or minus half an hour or so day to day, it seems like a perfectly reasonable schedule for some people.
First of all, it pays off in the metabolic sense and in the health sense and in the weight maintenance or loss sense to not ingest any food in the first hour after waking and potentially for longer. The second major pillar that's well supported by research is that for the two and ideally three hours prior to bedtime, you also don't ingest any food or liquid calories for that matter.
I think 8 hours is kind of a nice minimum to adhere to based on everything that we've covered today.
it does appear beneficial to grab a hold of that sleepreated fast, meaning you don't want your feeding window to be too close to bedtime.
starting to eat each day somewhere around 10:00 a.m. or around noon and then allowing a feeding window that goes until 6 or maybe 8:00 p.m. That seems to me like the kind of schedule that will allow you to get the most out of intermittent fasting, timerestricted feeding, but does not set you up to be really out of sync with the social rhythms in most cultures.
if I were gonna do if I were to construct the day with an optimal time restricted eating window would be maybe a six hour or an eight hour window that began you know eight o'clock and then ended a four or ended a three or ended at 2:00 p.m. that to me would be a better thing and then you have this long fast in the evening and you're not eating late at night
i like to do time-restricted feeding meaning i do two meals a day uh usually in the morning and early afternoon and then fast for dinner helps with sleep
whenever i start eating in the day i'm going to start a 10 hour time-restricted feeding clock i'm pretty strict about this... my last bite of food is three plus hours before i'm gonna go to sleep
but @SatchinPanda shows that a reverse pattern of TRF is probably best.
Time-restricted eating produces fat loss independent of total calories.
A 72-hour fast measurably improves autophagy markers in healthy adults.
One-meal-a-day (OMAD) eating patterns increase all-cause mortality in long-running cohort data.
Eating the largest meal before 3pm improves 24-hour glucose vs. an evening-heavy schedule, calorie-matched.