That’s why experts are now advocating for a different approach – one that focuses on adopting healthy eating habits rather than following a strict diet. This could mean cutting down on sugar intake or reducing the consumption of processed foods.
But now, a doctor has unveiled a groundbreaking method that allows people to lose weight without changing the amount or type of food they eat. In a recent episode of the popular BBC Sounds Just One Thing podcast, Dr Tim Spector, a renowned doctor and epidemiologist, discussed the concept of “time-restricted eating” with diet guru Michael Mosely.
Time-restricted eating falls under the umbrella of intermittent fasting, and Dr Spector believes that the ideal plan is a 14:10 ratio – fasting for 14 hours and eating within a 10-hour window each day.
READ MORE: Summer holiday diet tips – expert advice on when to eat and foods to avoid[LATEST]
Dr Spector explained: “The key is not to change the amount or content of your meals. Instead, you simply adjust the time window in which you consume your food.”
In the UK, the average eating window spans around 15 to 16 hours due to excessive snacking throughout the day. This prolonged eating period has been linked to various health issues, including sugar spikes, metabolic problems, overeating, poor sleep, and negative effects on gut microbes.
Dr Spector emphasised the importance of giving our gut microbes a good night’s sleep, just like we need. By adhering to a 10-hour eating window, people can experience significant improvements in their overall well-being.
While some individuals may choose to have breakfast at 7am and finish eating by 5pm, others may prefer a later start. Dr Spector advises finding a time window that suits your lifestyle and is sustainable in the long term.
“You’ve got to find what works for you,” he advised. “”We had around 100,000 people doing this and most people – near to 80,000 – managed to do a 10-hour time window for several weeks.
“They felt better, their sleep improved, energy levels improved and other studies have proved their microbiome improves as well. It’s about finding a window that suits you and it can be early or late.”
Dr Mosely, renowned for his creation of the 5:2 and Fast 800 eating plans, has been sharing his top tips and life hacks on his podcast, Just One Thing. In addition to time-restricted eating, he has discussed a range of topics, including boosting the immune system and satisfying sugar cravings with the best fruits to eat.
During another episode, Dr Mosely revealed beetroot is a powerhouse vegetable that can effectively reduce blood pressure. He encouraged listeners to incorporate at least 30 different plants into their weekly diet, including nuts, seeds, coffee, spices, dark chocolate, and a variety of fruits and vegetables. This simple dietary change can have a profound impact on gut health and provide a much-needed energy boost.
This article was crafted with the help of AI tools, which speed up Express.co.uk’s editorial research. A content editor reviewed this content before it was published. You can report any errors to [email protected].
We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info
Source: Read Full Article
