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Ten-Hour Intermittent Fasting Has Positive Health Benefits

Restricting food consumption to a designated period, is linked to higher energy levels, better mood, and reduced hunger.

A recent study by researchers from King’s College London, presented at the European Nutrition Conference, revealed an association between a ten-hour eating window and improved health outcomes.

Participants who limited their daily eating to a ten-hour window (for instance, starting at 9am and finishing by 7pm) and fasted for the remaining 14 hours reported experiencing increased energy, improved mood, and lower hunger levels. The study emphasizes the potential benefits of IF for those seeking to optimize their health.

Interestingly, those who maintained consistent daily eating windows experienced greater benefits compared to those whose window fluctuated.

“This extensive research, conducted outside of a controlled environment, demonstrates the potential of IF to enhance health in everyday life. Notably, the findings suggest significant improvements can be achieved without extreme restrictions. A ten-hour eating window proved manageable for most participants and resulted in positive changes in mood, energy, and hunger. Additionally, the study highlights the importance of consistency, as those who varied their eating window daily did not experience the same level of health benefits.”

Dr. Sarah Berry, lead researcher from King’s College London

Over 7,500 participants completed a three-week core intervention period. In the first week, participants were instructed to follow their usual eating patterns. For the following two weeks, a ten-hour eating window was implemented.

The study attracted significant interest, with over 36,000 participants opting for additional weeks of monitoring. Nearly 27,400 users were classified as highly engaged, with the majority being female (78%) and having an average age of 60 and a body mass index (BMI) of 25.6.

The study revealed an even greater health benefit for those who habitually consumed meals within a longer window prior to the intervention.

This research furthers the understanding of dietary practices beyond just “what” we consume. The timing of meals emerges as a significant factor influencing health outcomes. The study demonstrates that restricting food intake to a ten-hour window offers potential health benefits, with many participants experiencing satiety and even weight loss. These findings suggest that continuous eating may not be necessary and a structured approach to meal timing can be a valuable tool for optimizing health.

This is the largest study outside of a tightly controlled clinic to show that intermittent fasting can improve your health in a real world setting. What’s really exciting is that the findings show that you don’t have to be very restrictive to see positive results. A ten-hour eating window, which was manageable for most people, and improved mood, energy levels and hunger. We found for the first time that those who practised time-restricted eating, but were not consistent day to day, did not have the same positive health effects as those who were dedicated every day.

Dr Sarah Berry, from the School of Life Course & Population Sciences and chief scientist at ZOE

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