Mixed
Intermittent energy restriction (IER) and time-restricted feeding (TRF) improve health indicators and counteract disease processes by shifting metabolism to fat oxidation and ketone production, while stimulating adaptive cellular stress responses that repair molecular damage.
Try limiting your daily eating window to 4-6 hours (e.g., 12 PM to 6 PM) or fast for 16 hours a day. You can also try eating normally 5 days a week and restricting calories to ~500 on 2 non-consecutive days. Focus on nutrient-dense foods during your eating window. This pattern mimics evolutionary fasting states, shifting your body to burn fat and ketones, which may improve insulin sensitivity and reduce inflammation.
Emerging findings from studies of animal models and human subjects suggest that intermittent energy restriction periods of as little as 16 h can improve health indicators and counteract disease processes. The mechanisms involve a metabolic shift to fat metabolism and ketone production, and stimulation of adaptive cellular stress responses that prevent and repair molecular damage.
Why this rating
The paper is a perspective/review summarizing animal models and some human studies, noting that more RCTs are needed.
Source
Meal frequency and timing in health and disease
Mark P. Mattson et al. · Proceedings of the National Academy of Sciences · 2014
DOI 10.1073/pnas.1413965111
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