It is not a novelty that food has a fundamental role in the life of the human being. In recent years we have seen a growing trend towards intermittent fasting, in all its variants, both to lose weight and to control food cravings, or improve blood sugar. Now, a recent study, published this week in Cell Metabolism, reveals for the first time what the effects of this type of diet are in people who have been diagnosed with metabolic syndrome and, therefore, were at increased risk of diabetes or heart disease.
How many hours should we eat?
According to research, eating for 10 hours is an effective intervention to improve the condition of patients with prediabetes, hypertension, or high cholesterol. Metabolic syndrome is characterized by high fasting blood sugar, high blood pressure, high triglyceride levels, low HDL ('good') cholesterol, and abdominal obesity.
The researchers enrolled 19 volunteers to learn that when their eating was restricted to 10 hours or less over a 12-week period, they lost weight and even improved some of these symptoms.
Some experts advise diabetic patients not to fast and to eat small meals during their waking hours; but in this study this belief is experimented to find an improvement in the regulation of blood glucose and hypertension.
There is a lot of controversy surrounding intermittent fasting and the time it takes to get benefits. This pattern seems to work and it's not so restrictive that people can't follow it long term. However, one must be cautious with its long-term impact. Some more research and studies with larger samples are required. When people are diabetic and take insulin, it is very difficult to reverse the disease process.
Consider a doctor's opinion
Although this study shows that benefits can be obtained, it is necessary for an expert to evaluate your case and consider whether you can practice this type of diet. During the three months of the study, the participants (mostly obese and 84% taking at least one drug, such as a statin or antihypertensive) could decide what time and how much to eat, as long as all food consumption occurred within a period of time. of 10 hours.
In general, the participants chose to eat breakfast later, about two hours after waking up, and have dinner earlier, about three hours before going to bed. After 12 weeks, they lost their weight by 3%. They even lowered their cholesterol, blood pressure, and improved fasting glucose values.
They also reported having more energy, and some were able to stop taking their medications after completing the study. In general, patients said the intermittent fasting plan was easier to follow than counting calories or following a training program.