While intermittent fasting might seem like a new fad, it’s actually been practiced for several millennia. Our early human ancestors ate when food was available and, unfortunately, often starved when it wasn’t. In fact, it’s better to think of intermittent fasting—also known as time-restricted eating, or TRE—as an eating pattern rather than a diet.
We apply TRE a little differently today than our ancestors did, though. Instead of embarking on days or weeks of scarcity, most TRE programs follow the 16:8 plan—meaning you eat for an eight-hour window every day, and then fast for the remaining 16 hours. As an example, you might eat from 11am until 7pm (often lunch, one or two snacks, and dinner), and then fast the remaining hours of the day.
In addition to the potential for weight loss and weight management, TRE has other benefits: It’s been linked to a decrease in inflammation, disease prevention, and better management of chronic illness, and people who follow this plan often report having more energy. This plan also eliminates late-night eating, often one of the biggest challenges when trying to manage your weight.
Digestion takes a huge amount of energy, so people who limit their eating window report greater mental clarity and improved sleep—which has an impact on every aspect of our lives.
Researchers are also looking into whether TRE offers broader emotional and psychological perks. It has already been linked to an increase in serotonin, which reduces anxiety and depression, and may also stabilize hormone levels, which can improve mood. One study found that adults who maintained a calorie-restricted diet for two years showed signs of improved memory when put through a battery of cognitive tests. Other researchers have even posited that regular periods of fasting may help stave off dementia and Alzheimer’s disease.
So how can you safely transition to TRE? The best advice is to start slow when it comes to decreasing your window of consumption. You don’t have to go to eight hours right away. Many people who try TRE report initial feelings of deprivation, but—unlike many other diets—TRE does not eliminate whole categories of food.
Rather, it’s important to start thinking about how to eat more efficiently, maximizing the value of the calories you take in during that restricted period; because you can’t eat all day long, it’s important to choose nourishing foods high in both protein and fiber. To prepare your body for the fasting period—and minimize feelings of deprivation—your last meal of the day should contain a healthy fat, high-fiber carbohydrate, and animal or vegetable protein (such as eggs or nuts). You want to make sure that you’re consuming calories that will get you through that late night and early morning period—helping to sustain you both physically and psychologically.
And it’s important to remember that you don’t have to wing this or go it alone. Check in with a registered dietitian to make sure that you’re eating—or fasting—for optimal health.
