A joint study by Norwegian and Australian authors, published last October in Cell Metabolism, showed improvements in many important biomarkers in all groups except the control group, including significantly improved glycemic response and reduced visceral fat. was seen Abdominal fat” indicates a higher risk of cardiometabolic disorders such as heart disease and his type 2 diabetes.
Balsvik was part of the TREHIIT group. Balsvik said he lost half a stone (3 kg) in her seven weeks, his BMI dropped from her 29.5 to 28.5, and his visceral “abdominal” fat dropped nearly 20 cm.
The hardest part of the study, she says, was the 30-minute trip to the exercise session and the effect running had on her hips and knees. Other than that, she said, it was “easy.”
minimal effort
And here is the interesting part of this little study. Simple? The word is rarely seen in the same sentence as “diet”. HIIT was a successful intervention, but Balsvik says that although she hasn’t kept it up since the study ended two years ago, she’s still enthusiastic about her TRE and She felt at ease.
“I was so nervous before I started, ‘How are you going to work if you haven’t eaten anything?’ After that my body liked the routine, I had more energy and I felt great. “
After the study, she continued on TRE and lost an additional 4 kg and 12 cm of visceral fat (belly fat around the organs in the abdominal cavity). “I stick to it. Eating late at night on weekends can sometimes make my body react and make me feel sick. My boyfriend has just joined it. He hasn’t seen much improvement.” Hmm.
One of the study’s authors, Camila Haganes of the Department of Circulation and Medical Imaging at the Norwegian University of Science and Technology, said TRE should not be confused with intermittent fasting because it is a “chronological nutritional strategy.” I’m here.
Common fasting methods such as 16:8, 5:2, or OMAD (one meal a day) are primarily related to the energy restriction achieved with intermittent fasting. In contrast, TRE primarily emphasizes shifting energy intake to times when the body is ready to digest and utilize energy.
How TRE works
TREs work in harmony with our circadian rhythms, our bodies, our brains, and even our individual cells and genes, and have their own clocks that work almost in sync with the 24-hour day. Hoods and lights turn on specific functions. Sleep, body temperature, hormone levels, and digestion are all influenced by these natural and fairly inflexible circadian rhythms common to all humans.
In one very famous study, simply by removing all artificial light sources at night, many self-identifying “night owls” returned to their natural “night owls” within days. rice field.
Another study found that TRE improved metabolic markers in prediabetic men, even without weight loss. Balsvik, now with a BMI of 27, is losing weight effortlessly after two years with a significant drop in visceral fat, less ultra-processed foods, and more protein and vegetable options.
She plans to revive her HIIT regime with knee-friendly exercises. Exercise can help, she says, but “unless you’re a naturally motivated person, you need encouragement…” a sentiment that many of us understand.
A study last summer found that TRE was most effective between the hours of 7am and 3pm. Another study found that people who adhered to the TRE but ate late had less of an effect.
So eat your dinner early. your body will thank you.
What time do you have dinner?Do you think timed eating makes sense for you and your lifestyle? Join the conversation in the comments section below
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