Key Takeaway

Time-restricted eating or intermittent fasting can be a safe and effective weight loss strategy for people with type 2 diabetes by helping them lose weight and control blood sugar levels.

Summary of the study

– A new study found that time-restricted eating, where food is consumed within an 8-hour window, helped people with type 2 diabetes lose more weight than just reducing calories alone over 6 months.

– Both the time-restricted eating group and the calorie-reduction group had similar improvements in long-term blood sugar control.

– No serious adverse events were reported, and risks of low and high blood sugar were similar across groups.

– Time-restricted eating may be easier to adhere to than traditional calorie restriction since it focuses on meal timing rather than amount.

– The study was small with 75 participants and should be followed up by larger studies.

– People with diabetes should consult their doctor before starting time-restricted diets or intermittent fasting.

– The study is notable for having many Black and Hispanic participants, groups disproportionately affected by diabetes.

– With diabetes prevalence increasing, time-restricted eating could provide an alternative weight loss strategy to traditional calorie cutting for diabetes management.

University of Illinois Chicago. “Intermittent fasting is safe, effective for those with Type 2 diabetes, study suggests.” ScienceDaily. ScienceDaily, 27 October 2023.

Link to the full study

More about intermittent fasting

Intermittent fasting (IF) is a dietary approach that alternates between periods of eating and fasting. It’s not about what you eat, but rather when you eat. Here’s a brief overview:

1. What is Intermittent Fasting (IF)?

• Intermittent fasting involves cycling between periods of eating and fasting. It doesn’t prescribe specific foods to eat or avoid but focuses on when you should eat.

2. Common Methods of IF:

• 16/8 Method: Also known as the Leangains protocol, it involves fasting for 16 hours each day and restricting your eating to an 8-hour window. This is the most popular form.
• 5:2 Diet: In this method, you consume only 500–600 calories on two non-consecutive days of the week and eat normally on the other five days.
• Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week. For example, if you finish dinner at 7 pm and don’t eat until dinner the next day, that’s a full 24-hour fast.
• Alternate-Day Fasting: In this method, you alternate between days of regular eating and days of fasting (or very restricted calorie intake).
• Warrior Diet: Here, you fast for 20 hours and eat a large meal in a 4-hour evening window.

3. Benefits of IF:

• Weight Loss: By eating fewer meals, you consume fewer calories. Additionally, fasting increases metabolic rate, further aiding weight loss.
• Improved Insulin Sensitivity: IF can reduce blood sugar levels, decreasing the risk of type 2 diabetes.
• Brain Health: Fasting boosts the production of the brain hormone BDNF and may aid the growth of new nerve cells.
• Heart Health: IF can improve numerous risk factors like blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
• Cellular Repair: During fasting, cells initiate a process called autophagy, where they remove damaged components.

4. Potential Downsides:

• Hunger: One of the main complaints about IF is that it can make you feel hungry, leading to irritability.
• Overeating: There’s a risk of overeating during the eating windows, which can counteract the benefits of fasting.
• Nutrient Deficiency: Extended periods without food can lead to nutrient deficiencies if not managed properly.

5. Who Should Avoid IF?

• Pregnant or breastfeeding women.
• Individuals with a history of eating disorders.
• Those with certain medical conditions should consult their healthcare provider before starting any fasting regimen.

In summary, while intermittent fasting can offer several health benefits, it’s not suitable for everyone. It’s crucial to listen to your body and consult with a healthcare professional before making significant changes to your eating habits.