TRE Eating Plan: Quickly achieve weight loss goal by restricted eating

Study finds that restricting our diet within 10 hours of time slot a day can be an effective way to treat metabolic syndrome and thus weight reduction. A new US research published in an online journal Cell Metabolism reveals that TRE eating time-restricted eating could be an effective dietary intervention to help those with metabolic syndrome.

We all know how difficult it is to stick with our workout routine and Lifestyle modification to achieve the goal of weight loss. This recent study can be a wonder, as it only involves slight modifications in our dietary routine.

This is why it is so important to learn more about this research. Here in this article, we will try to understand how this research was conducted what was the actual procedure that we too can follow and what made researchers conclude this. In the end, we will also learn the step-by-step process of the TRE eating plan.

But, do you know what actually is metabolic syndrome?

TRE eating plan, an effective weight reduction strategy

People with metabolic syndrome are at high risk for diabetes and heart disease, stroke. Metabolic syndrome is characterized by 3 out of 5 symptoms of:

1. Obesity
2. Excess abdominal fat
3. Abnormal cholesterol or triglycerides
4. High blood pressure and
5. High blood sugar

The first line of therapy includes diet modification and Lifestyle interventions like reducing calorie intake, adopting a healthy diet, and increasing physical activity. However, these approaches are often insufficient and difficult to follow and sufferers eventually landscape taking medications for symptoms of cholesterol high BP and high sugar.

The current research reveals that timely intake of food can drastically reduce the symptoms of metabolic syndrome.

Research methodology & restricted eating procedure

Researchers recruited 19 participants who were suffering from metabolic syndrome and out of 19 participants, 13 were men and 6 were women.

Most of them were obese with an average body weight of 98 kg and a BMI of 30 3.06 score. Do you know that you can easily find if you are normal/ overweight/ obese by simply calculating your BMI score? Use this BMI calculator to know your BMI score

Restricted eating pattern

Usually, a normal person consumes every meal within 15 hours of time slot a day. It means all the meals, from breakfast, lunch, snacks to dinner and pre-bed snacks are spread over this 15-hour window per day.

The present study restricted the participant to eat within 10 hours time slot a day. This is termed time restriction eating or TRE and the research is applying a 10-hours restriction so it is 10hTRE.

Most of the participants choose to delay the breakfast and advance dinner by 2 to 3 hours to restrict it within 10 hours window a day. This 10h TRE pattern was followed for 12 weeks.

After 12 weeks all the participants were assessed for improvement in metabolic syndrome symptoms.

Also read: Sleeping with smartphone, TV, lights on may lead to obesity

Result

After 12 weeks of 10hr TRE intervention, each participant was seen with an improvement in at least one of the symptoms of metabolic syndrome. TRE led to:

• Weight loss,
• Healthier body composition (including decreased waist circumference),
• Lower blood pressure and levels of cardiovascular disease-promoting lipids (i.e., “bad cholesterol” levels), and
• More restful sleep.

TRE eating plan for weight loss simplified

Usually, a normal person consumes every meal within 15 hours of time slot a day. It means all the meals, from breakfast, lunch, snacks to dinner and pre-bed snacks are spread over this 15-hour window per day. In TRE eating, this 15 hours is restricted to 10 hours time slot a day.

STEP 1: Find out your weight status

The first step is to find out whether your body weight is normal, overweight or obese. This can be easily done by finding out BMI scores using a BMI calculator and comparing it with the table.

STEP 2: Set your 10h TRE

Setting the 10 hour Time Restricted Eating and sticking to it is very important. This can be in accordance with your convenience and should be within 10 hours time slot/window. Let’s suppose you have your breakfast at 8:00 in the morning, the 10 hours window stops at 6:00 in the evening. So, you need to take dinner at around 6:00 pm. And all other meals like snacks and lunch should be within this window.
You have to strictly avoid meals/snacks beyond this 10 hours time slot.

STEP 3 Follow Up

Follow this for at least 5 days a week and for a minimum of 12 weeks. If you have excess fat at the hip in comparison to other parts of the body then I would strongly suggest following hip fat reduction exercises.

STEP 4 Measure outcome

Finally, use Body Fat Percentage Calculator to see the outcome of the procedure.

Keep Reading: Paleo diet vs Keto: which is better for weight reduction?

Reference Journal:

Michael J. Wilkinson, Emily N.C. Manoogian, Adena Zadourian, Hannah Lo, Savannah Fakhouri, Azarin Shoghi, Xinran Wang, Jason G. Fleischer, Saket Navlakha, Satchidananda Panda, Pam R. Taub,
Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome, Cell Metabolism,2019, ISSN 1550-4131, https://doi.org/10.1016/j.cmet.2019.11.004.

Sunit. S. Ekka

Dr Sunit Sanjay Ekka is a physiotherapist in practice for the last 15 years. He has done his BPT from one of the premium Central Government physiotherapy colleges, ie, SVNIRTAR. The patient is his best teacher and whatever he gets to learn he loves to share it on his Youtube channel and blog.