No effect on low-calorie diets? Try changing your diet and limit your meal time to 10, 8, 6, or 4 hours a day.
Why does our usual diet look like this and not otherwise? For the sake of health? The fault of advertising? Because of the stereotypes imposed by society? Or just because we always eat on such a schedule? If you choose the latter option, please never use this reason again as an excuse.
With breakfast, lunch, dinner, and various snacks, we eat all day, and the meal window can be open for 16 hours. Recent studies show that we can narrow this window and give our bodies a chance to restart and cleanse themselves. Let’s take a closer look at the concept of time-limiting nutrition.
What is a “time limit food”?
The concept of limiting food in time (OPV) does not force you to carefully select products. It doesn’t matter what you eat, it only matters WHEN you do it. Some put an equal-sign between time-limiting nutrition and interval starvation, but scientists who study OPV consider that the term nutrition in this context is more appropriate than the frightening word “starvation”.
Time limits for food restrictions vary from a 12-hour food intake window to an 8-hour or 4-hour period. And even before fasting within 24 hours. The window opens the moment you put something other than toothpaste in your mouth, and it closes at the end of the day with the last bite or sip of a drink other than water. Next, we take a closer look at the main time frame, but the minimum effective period is usually between 10 and 12 hours for meals.
This time interval is advisable to synchronize with the daily rhythms and your internal clock. The power hours begin when you drink something other than water. For most of us, this “something” will be a cup of aromatic morning coffee. Having delayed the first bite or sip, you can open the food interval a little later.
According to general recommendations, it is best to close the food window until seven o’clock in the evening, so that the body can appropriately digest the food eaten before going to bed and go into an empty interval. This is not contrary to common sense, because do we need a rich meal just before 7 or 8 hours of sleep? Agree, it even sounds unreasonable.
Have you figured out the general concept? Then let’s go further!
Power limitation in time: what are the benefits and advantages?
1. Ease of implementation
As soon as we say goodbye to the idea that we need to eat every three to four hours, getting used to a new eating schedule will be easier than adapting to any diet. Adjusted only meal times. There is no need for a cardinal revision of habits concerning the menu or physical activity. Do all that you are accustomed to, just squeeze the power window.
“On paper, diets often seem simple, but difficult to put into practice. With interval starvation, the situation is the opposite – it seems difficult, but getting used to it is very easy.
Most of us ponder on what diet to choose. When we find an option that seems attractive to us, there is a feeling that now everything will go like clockwork. But it is necessary to begin, and there are difficulties. Suppose, most of the time, I stick to a low-carb diet. If I think about switching to a low-fat diet, it will seem easy to me. Buns, drying, whole-grain bread, marmalade, mashed potatoes, corn, bananas in bunches are immediately introduced – and all this looks incredibly appetizing. But it is worth trying, and soon you realize that you are tired of all these sweets, and you want meat or eggs. Diets are simple in theory, but to keep them for a long time is a difficult task.
Interval fasting at first seems difficult, there is no doubt about it. “Without food for 24 hours?”, People ask skeptically when you explain to them the principles of food restriction in time. “I can never do that.” But it is worth starting, and it turns out that this is easier than ever. No need to think about what and where to eat during one or two of the three meals. Great relief! Your spending on products is rapidly falling. And you are not particularly hungry … Although it is difficult to get used to the idea that you will have to go without food for a long time, as soon as you start eating according to a new schedule, the task will seem elementary, ”says Dr. Michael Eads.
2. Reducing the percentage of body fat
In the first approximation, the time limit on food restricts the accumulation of “bad” weight and helps to gain “good”. Using these principles of nutrition is much easier to reduce the percentage of body fat while maintaining or even increasing lean muscle mass.
It’s all about insulin. As soon as you have eaten something, the insulin level jumps up. Insulin is a hormone that is produced in the pancreas and is used to regulate the concentration of sugar in the blood. His task is to take glucose, which comes from sugar or carbohydrates, and either use it to generate energy, or set aside.
When you do not get food for a long time, say, 8 or 12 hours, you go into a state of hunger, in which the insulin level is low and your body begins to consume fat as an energy source. Most people who have switched to a new nutritional schedule usually lose their excess fat pounds without dieting or physical exertion, only due to changes in meal times.
3. Reducing the risk of cancer and metabolic syndrome
Periodic calorie restriction and fasting have always been among the effective means in the fight against cancer and metabolic syndrome. There is not a lot of research on this topic, but those that exist look promising.
In one experiment, laboratory rats were given food with a large amount of fat, without reducing the caloric intake, but fed them with a time limit. The protocol helped prevent metabolic syndrome in the test group, while metabolic disorders were recorded in the control group.
Dr. Dom D’Agostino, a scientist and professor from the University of South Florida, focused on ketogenic diet and metabolic therapy. One of his recommendations for patients undergoing chemotherapy is the use of short-term fasting before sessions to increase their effectiveness and reduce unpleasant side effects.
4. Increased life expectancy
We can once again say that calorie restriction increases your life expectancy. When you are in a state of hunger, the body is actively looking for ways to support life.
I do not think that many of us are willing to starve for weeks to live a couple of years longer. Let’s enjoy those years that we have been set aside on earth, extending them to the extent possible.
The good news is that limiting nutrition in time activates the same defense mechanisms as restricting caloric intake. You can afford a piece of cake, and eat it without reproach of conscience within the allotted time for food.
5. Increase money in your pocket and free time.
When I first tried to integrate OPV into my lifestyle, I noticed that I had more time and more money in my wallet. In fact, you strike out one meal from your old timetable. Perhaps it will be morning cereal or pizza for a late dinner. Want to be creative? Need more time? Take advantage of one of the graphs of power supply limit in time, and feel the long-awaited freedom.
Popular meal patterns
16: 8. It may well be that this is the most popular scheme in the world of interval starvation. It allows you to open the food window for 8 hours, usually from a late afternoon breakfast or lunch. It is much easier to skip breakfast, since lunch and dinner are the time of the greatest social activity, business meetings and joint meals.
14:10. This food window is described by Dr. Ronda Patrick, who uses this scheme almost every day. In fact, this is the longest interval for meals that you can afford if you want to benefit from the new diet. You will have 10 hours of meals and 14 hours of hunger. Rhonda Patrick wakes up and opens his window in the morning, and closes it with an early dinner or late lunch.
18: 6. If you want to overtake supporters of the 16: 8 scheme, this is your option.
20: 4. Some prefer one abundant meal, as a rule, lunch, and arrange a real feast for themselves.
24: 0, or 24 hours of hunger. You can use the 24-hour fasting once or twice a week to benefit from a decrease in insulin levels over time. Usually, they eat dinner in such a situation
Experiment and evaluate the results.
I hope every reader of this article caught the main idea — it is possible and necessary to experiment. Do not let social dogmas, your family or anyone else indicate what suits you. The benefit of the time limit is confirmed by more and more scientific papers, but perhaps this is not for you. Perhaps you can try 14:10 or 16: 8 graphics, great! You might want to try the 24-hour hunger, which is great too. Walk around the edge of your comfort zone and see what happens. Many people are already reaping a rich harvest of time limit nutrition, and you can be the next.