A study exploring a form of intermittent fasting known as early time-restrictive eating has shown promising results for individuals with obesity and prediabetes. This approach involves consuming 80 percent of daily calories by 1 p.m. Interestingly, even without significant weight loss, this pattern of prioritizing morning meals appears to be linked to improved blood sugar levels.
The study involved ten participants with obesity and prediabetes and lasted for two weeks. Researchers investigated how meal timing influenced blood sugar levels in these individuals. Prediabetes is a condition characterized by slightly elevated blood sugar levels that have not yet reached the threshold for a full diagnosis of type 2 diabetes.
During one week of the study, participants adhered to their regular eating schedule, with half of their daily calorie intake occurring after 4 p.m. In the other week, they practiced early time-restricted eating, wherein they consumed 80 percent of their calories before 1 p.m. To maintain their current weight, each participant received prepared meals with an appropriate calorie count, and they all wore continuous blood sugar monitors throughout the study.
The results, presented at the Endocrine Society’s annual meeting, revealed that during the week of early time-restricted eating, participants experienced significantly less time when their blood sugar levels exceeded a healthy range compared to the week when they followed their usual meal timing habits.
“This type of feeding, through its effect on blood sugar, may prevent those with prediabetes or obesity from progressing to type 2 diabetes,” Joanne Bruno, MD, PhD, said. She is the lead study author and an endocrinology fellow at New York University Langone Health in New York City, said in a statement.
Prediabetes – Need for Concern and Knowledge to Prevent It
According to the Centers for Disease Control and Prevention (CDC), approximately one out of every three American adults is diagnosed with prediabetes. This condition is more prevalent among individuals who are obese and those aged 45 and above.
The CDC recommends that regular physical activity and modest weight loss can effectively prevent prediabetes and hinder its progression. For instance, for someone weighing 200 pounds, shedding 10 pounds (equivalent to 5 percent of their body weight) can significantly reduce the risk. The CDC also suggests that engaging in at least 150 minutes of brisk walking per week, approximately half an hour a day for five days a week, can be beneficial.
Regarding intermittent fasting, ongoing research, such as the study conducted by NYU researchers, is exploring its various effects on obesity and prediabetes. Scientists are particularly interested in identifying which time-restricted fasting strategies yield the most significant health improvements for individuals with these conditions.
When individuals experience improvements in their blood sugar levels through intermittent fasting, it is often attributed to the loss of weight and the reduction of visceral fat—fat that accumulates around vital organs like the stomach, liver, and intestines. Krista Varady, PhD, a nutrition professor at the University of Illinois in Chicago, who was not part of the NYU study, explains this phenomenon.
“Losing weight has a downstream effect of improving cholesterol levels, blood pressure, and blood sugar regulation,” Dr. Varady said.
According to Varady, the recent study’s limited size and short duration prevent us from making sweeping conclusions about whether early time-restricted eating could effectively combat prediabetes or impede its progression to type 2 diabetes. Additionally, further investigation is required to determine whether this form of intermittent fasting could potentially reduce blood sugar levels independently of weight loss.
Trying The Early Time-Restricted Eating
Intermittent fasting can be a viable approach for individuals dealing with obesity and lacking significant underlying medical issues. However, it is imperative for those who already have type 2 diabetes to exercise caution and seek medical guidance before embarking on an intermittent fasting regimen, as it may affect blood sugar control. Moreover, certain demographic groups should approach intermittent fasting with prudence, including children under 12, individuals over 70, those who are underweight, and individuals with a history of eating disorders.
It’s important to note that while intermittent fasting holds promise, not all fasting patterns suit everyone’s lifestyle or health conditions. In particular, the early time-restricted eating pattern, as explored in the mentioned study, can be challenging for many individuals to adhere to. This pattern entails limiting food intake to a specific window of time earlier in the day, often requiring adjustments to daily routines and eating habits, which may not be feasible for everyone.
Intermittent fasting can be a valuable tool for managing weight and improving metabolic health, but it should be approached with a tailored strategy that takes into account individual circumstances and medical history. Consulting a healthcare professional is advisable, especially for those with preexisting medical conditions, before embarking on any fasting regimen. Additionally, selecting a fasting approach that aligns with one’s lifestyle and preferences can enhance the likelihood of success and long-term adherence.
“Most people prioritize eating meals in the evening with their families and friends,” Varady says. “So, I don’t think most Americans will adopt early eating patterns as it would make it too difficult to socialize.”
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