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Eat Well ·

What is Time-Restricted Feeding and Can It Help You Lose Weight Naturally?

By Elisa - Jenny Craig

We know that what you eat matters. But can when you eat really make a difference? According to the latest research1, by eating with your body’s natural circadian rhythm, you can optimize your metabolism to lose weight more effectively and reap a whole host of health benefits in the process.

What is Time-Restricted Feeding?

Time-restricted feeding (TRF) is a strategy where you limit eating to certain hours of the day. Specifically, TRF limits food consumption to 12 hours or less, followed by a period of not eating for 12 hours or more. By giving your body a 12-hour break from the process of digestion, the body burns glucose that is naturally stored in the liver and then turns to burning fat. This process helps preserve lean body mass while reducing unwanted fat.

 

Here’s what a day on TRF looks like: you wake up and have breakfast around 8 a.m., eat as planned throughout the day, then finish up your last meal by 8 pm. After that, you only consume water or non-caloric drinks such as herbal tea. The idea focuses on an eating time frame versus restricting calories or certain foods.

 

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The results speak for themselves. Research has shown that individuals tend to eat fewer calories per day when following this method, leading to quicker weight loss results.2 TRF has also been shown to improve sleep, increase energy, and reduce the risk of certain cancers.3 When coupled with a strategic eating plan, it can lead to expedited results.

What’s the science behind it?

“When you don’t eat for an extended period of time, say eight to twelve hours, you enter a fasted state, your insulin levels are low, and your body starts to use fat as its source of energy,” states Dr. Pamela Peeke, MD, MPH, FACP, FACSM, National nutrition and metabolism expert.

 

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 “When an individual follows Time-Restricted Feeding, it gives the body time to reset and cleanse.”

 

Equally as important, is syncing eating habits with your body’s internal clock known as your circadian rhythm, which can help optimize your metabolism and accelerate weight loss, while helping to prevent disease and enhance overall wellness.

What is Circadian Rhythm?

shutterstock_TRF_Sleep.jpgHave you ever wondered why you seem to feel tired or more lively at certain times each day? The cells in your body have their own “body clock,” which follows a circadian rhythm that parallels the light-dark periods during the 24-hour day. Your cells are working hard during the day, metabolizing or managing complex chemical processes throughout your body. Your metabolism peaks toward mid-day and tapers toward the end of the day. Because of this hard work, your cells need time to rejuvenate and recover from their daily activities and “clean house,” which is why the rejuvenation period (the non-eating part of TRF) is essential. This period contributes to the many health benefits of eating naturally with your circadian rhythm.

 

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“When your body clocks are working in harmony, optimal weight management and metabolism are more likely to happen,” said Dr. Peeke.

 

Jenny Craig has incorporated the latest Nobel Prize-winning research on circadian rhythm and the science behind time-restricted feeding into its new program, Rapid Results. Members on the new program can lose up to 16 pounds in the first four weeks. Average weight loss on the study was 11.6 pounds for those who completed the program. 

 

Are you ready to try the new Rapid Results program and see if TRF can work for you?  Contact us for a free appointment.

 

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Sources:

[1] Longo, Valter D., and Satchidananda Panda. Cell metabolism, U.S. National Library of Medicine, 14 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/.

[2] Rothschild, J, et al. “Time-Restricted feeding and risk of metabolic disease: a review of human and animal studies.” Nutrition reviews., U.S. National Library of Medicine, May 2014, www.ncbi.nlm.nih.gov/pubmed/24739093.  

[3] Longo, Valter D., and Satchidananda Panda. Cell metabolism, U.S. National Library of Medicine, 14 June 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/.

 


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