Today, I wanted to explain an approach that I’ve found greatly helps me keep my weight and easy to incorporate. Time Restricted Eating (TRE).
Let’s me start by explaining what Time Restricted Eating is.
Time-restricted eating is a type of intermittent fasting where you limit the hours during which you consume food each day. This means you fast for a certain period of time and then eat during a specified window of time. For example, if you choose an 8-hour eating window, you would consume all of your calories for the day within that 8-hour period, and then fast for the remaining 16 hours.
I have personally found Time Restricted Eating (TRE) to be a great way to improve my overall health and well-being and I have incorporated it in The Menopause Diet and it’s helping so many women get great results.
What are the benefits of Time Restricted Eating?
One of the main benefits of TRE is weight loss. By limiting the number of hours during which you can consume food, you naturally reduce your calorie intake. This, in turn, can lead to a reduction in body fat and weight loss.
TRE has also been shown to improve insulin sensitivity and reduce the risk of type 2 diabetes. When you fast, your body uses up its glucose stores and starts to burn fat for energy.
This process can help improve insulin sensitivity, which means your body is better able to regulate blood sugar levels. In the long run, this can reduce the risk of developing type 2 diabetes.
In addition to these benefits, TRE has also been shown to improve brain function and increase longevity. Studies have found that fasting can help improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Fasting has also been shown to increase lifespan in animals, although more research is needed to determine if this effect applies to humans as well.
Time-restricted eating (TRE) can also have particular benefits for women going through menopause.
Menopause is a natural transition that occurs when a woman’s ovaries stop producing eggs, and it is often accompanied by a range of symptoms such as hot flushes, mood changes, and sleep disturbances. TRE can help alleviate some of these symptoms and promote overall health and well-being during this time.
One of the ways that TRE can benefit menopausal women is by reducing inflammation. Inflammation is a natural response of the body to injury or infection, but chronic inflammation from a poor diet and other lifestlye factors can contribute to a range of health issues, including cardiovascular disease, arthritis, and even cancer. Research has shown that TRE can help reduce inflammation in the body, which may help alleviate symptoms such as joint pain and stiffness. I like to combine this with an anti-inflamatory diet as well.
TRE may also help regulate hormones during menopause. Hormonal fluctuations during menopause can contribute to symptoms such as hot flushes and mood changes. By limiting the hours during which you consume food, TRE can help regulate the levels of insulin and other hormones in the body, which may help alleviate some of these symptoms.
In addition to these benefits, TRE can also help menopausal women maintain a healthy weight. As we age, our metabolism slows down, and it can be harder to maintain a healthy weight. TRE can help by reducing the number of calories you consume each day, which can help prevent weight gain and promote weight loss.
Overall, TRE can be a valuable tool for women going through menopause. By reducing inflammation, regulating hormones, and promoting a healthy weight, TRE can help alleviate symptoms and promote overall health and well-being during this transitional time.
Just remember, that with any dietary change it’s important to consult with your healthcare professional to make sure it is the right approach for you.
Is TRE hard to stick to?
Honestly, I find it easier to eat well when I’m following TRE along with limiting the quick release carbohydrates. I’ve found ditching my high carbohydrate breakfast and actually having my first meal a bit later helps to keep my blood sugar levels more stable and reduce the cravings.
It can feel a bit challenging when you first start, especially if you’ve been used to having a big bowl of cereal or toast each morning as your used to the quick carbohydrates, but once you get into the habit of eating within a specific window of time each day, it becomes much easier.
One of the biggest challenges initially is also letting go of what you may have been told for years, e.g, breakfast is the most important meal of the day!
TRE is great for actually learning to listen to your body and eat in a way that makes you FEEL great rather than sticking to a set of rules you have been told you should follow.
What is the difference between TRE and fasting?
Time-restricted eating (TRE) and fasting are two different approaches to eating that both involve restricting the number of hours during which you consume food, but there are some key differences between the two.
TRE is a type of intermittent fasting where you limit the hours during which you consume food each day. For example, if you choose an 8-hour eating window, you would consume all of your calories for the day within that 8-hour period, and then fast for the remaining 16 hours. During the eating window, you can consume multiple meals and snacks as long as you stay within your daily caloric goals.
An important note is also that Time Restricted Eating IS NOT about fasting and then cramming in as much food as possible during your eating window. This will not get results.
Fasting, on the other hand, involves abstaining from food entirely for a period of time.
There are several types of fasting, including water fasting, juice fasting, and intermittent fasting, each with different lengths and levels of restriction. For example, a water fast involves abstaining from all food and drink except for water, while an intermittent fast involves restricting food intake for a period of time each day or a few days per week.
One key difference between TRE and fasting is the length of the fasting period.
In TRE, the fasting period typically lasts between 12-16 hours, whereas in some forms of fasting, the fasting period can last for several days or longer. Additionally, during the eating window in TRE, you can consume multiple meals and snacks as long as you stay within your daily caloric goals, whereas during some forms of fasting, you abstain from all food and drink except for water.
Overall, while TRE and fasting share some similarities, they are distinct approaches to eating that involve different levels of restriction and different fasting periods.
I have found that Time Restricted Eating is a more sustainable approach for some individuals who prefer to have an eating window each day. It can also stop the mindset of fasting, followed by eating as much as possible.
Time Restricted Eating should become a way of life and is simply giving your body a break from digesting food and helps to reduce your overall calorie intake.