The 10:14 plan for Health.
There has been a lot of recent information on Intermittent fasting for prevention of metabolic syndrome and diabetes and control of sugar levels. While Indians have always incorporated fasting into their lives mainly for religious reasons, these fasts sometimes are extreme and not always easy to follow. There was a recent 5:2 diet where one could eat anything for 5 days a week and restrict the calories for two days.
In my case, I do not take any foods between 10pm to 10am a gap of twelve periods. This helps me in two ways
(1) Helps to control my fasting sugar levels better as my dinner is at around 8pm so there is a gap between my breakfast of almost twelve hours.
(2) We binge on unhealthy items generally after dinner. The window will ensure that this does not happen.
People generally spread their meals in a fifteen hour period.
A recent small study finds that eating our meals in a ten hour period will slash the risk of Diabetes and other disorders.
The study conducted by researchers from the Salk Institute and the UC San Diego School of Medicine found that a 10-hour time-restricted eating intervention, coupled with traditional medications, resulted in weight loss, reduced abdominal fat, lower blood pressure and cholesterol, and more stable blood sugar and insulin levels for participants.
Eating all calories within a consistent 10-hour window, supports an individual's circadian rhythms and can maximize health benefits revealed the researchers.
So, moving forward the next step for the researchers is to better verify the metabolic benefits of this eating plan in larger cohorts. A clinical trial is already underway in a much larger group with the hopes of understanding the physiological effects of what could essentially be called a 14:10 eating plan.
(Circadian rhythms are defined as the 24-hour cycles of biological processes that regulates the sleep-wake cycle of the body. It also affects every cell of the body. It has been found in various studies that erratic eating patterns could potentially disrupt this system and increase the risk for metabolic syndrome and other metabolic disorders with such symptoms as increased abdominal fat, abnormal cholesterol or triglycerides, and high blood pressure and blood sugar levels.)
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