Hormonal
Time-restricted feeding (TRF) improves insulin sensitivity and glycemic control (including reduced glucose variability and HbA1c) in individuals with overweight or obesity, independent of significant weight loss in some studies.
If you have insulin resistance or pre-diabetes, try shifting your eating window to end earlier in the evening (e.g., 8 PM) and start later in the morning (e.g., 4 PM). This timing aligns with your body's natural circadian rhythms, helping to lower blood sugar spikes and improve how your body uses insulin, even if the scale doesn't move dramatically.
TRF may lead to improved insulin sensitivity and glycemic responses/variability throughout the day in individuals with overweight/obesity.
Why this rating
Based on systematic review of RCTs showing consistent improvements in glucose metrics.
Source
Effects of Time-Restricted Feeding and Ramadan Fasting on Body Weight, Body Composition, Glucose Responses, and Insulin Resistance: A Systematic Review of Randomized Controlled Trials
Sofia Tsitsou et al. · Nutrients · 2022
DOI 10.3390/nu14224778
More from this paper
- Time-restricted feeding (TRF) with an 8-hour eating window (16:8) produces moderate weight loss in individuals with overweight or obesity, with effects potentially exceeding 5% of initial body weight when combined with caloric restriction.Good
- Ramadan Fasting (RF) protocols (28-30 days) have insufficient evidence to draw definitive conclusions regarding their effects on body weight, composition, or glycemic control compared to Time-Restricted Feeding.Limited
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