SERIES (4/6)
METABOLIC EFFECTS:
Intermittent fasting can have beneficial metabolic effects via caloric restriction.
This review confirmed this with the following findings:
- Avg weight loss of 3% and fat mass reduction.
- Body fat loss and a decrease in the level of fasting glucose concentration.
- Weight loss and BMI reduction.
- Drop in systolic blood pressure.
- Reduction in waist circumference and a decrease in cholesterol concentration.
6/10 studies showed beneficial metabolic effects, regardless of the calorie restriction. For example, a randomized iso-caloric study evaluating eTRE showed a decrease in the average blood sugar level and reduced insulin resistance. Likewise, a crossover randomized trial demonstrated that short-term TRE improved nocturnal glycemic control.
An iso-caloric trial on eTRE 8/16 showed an improvement in glucose tolerance and a major decrease in systolic blood pressure, comparable to the results obtained with pharmacological treatment with an ACE inhibitor.
Moro et al. showed a combination of TRE 8/16 with regular physical activity:
- Reduced fat mass.
- Decreased blood glucose levels.
- Improved insulin resistance.
- & Lowered triglyceride levels.
Adiponectin is an adipokine, which increases during fasting and could produce a loss of fat mass by increasing energy expenditure.
Adiponectin also activates AMPK, a kinase which stimulates lipolysis and insulin-sensitivity.
Although metabolic changes are the result of an imbalance between the energy content of food eaten and energy expended partly via physical activity, only 3 studies measured physical activity.
However due to limitations and bias, further studies on TRE controlling the impact of physical activity can confirm these effects.
NEXT UP:
5. Effects on Circadian Clock and Other.
6. Conclusions
SOURCE:
Adafer et al. 2020. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating.
5. Effects on Circadian Clock and Other.
6. Conclusions
SOURCE:
Adafer et al. 2020. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating.
Dalton Urrutia, MSc PT
Dalton is a Physical Therapist from Oregon, currently living and running the performance physiotherapy clinic he founded in London for Grapplers and Strength & Conditioning athletes. Dalton runs the popular instagram account @physicaltherapyresearch, where he posts easy summaries of current and relevant research on health, fitness, and rehab topics.
Want to learn more or contact him?
Reach out online:
@Grapplersperformance
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