Time-Restricted Eating: The One Simple Trick That Might Help You Lose Weight

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iStock

You’ve likely heard personal trainers or nutritionists say it’s important to eat breakfast right when you wake up to jump-start your metabolism and begin the day with your engine revving. But a new diet trend called time-restricted eating, which is basically a form of fasting in which you refrain from eating for several hours of the day, flips that thinking on its head: On this plan, you could be awake for several hours before you eat anything.

It might sound counter to conventional dieting advice (not to mention difficult to stick to), but research has found it can be an effective way to stay slim—even if you don’t restrict what you’re eating. Read on for more about the science behind this craze and whether it might be a good meal strategy for you.

THE BASICS

To follow a time-restricted diet (which is also known as intermittent fasting), you can continue eating the same foods you normally do, you just only eat them during a certain number of hours of the day. You start by restricting all eating to an 11- or 12-hour period—so, if you have breakfast at 8 a.m., you’ll have to set forks down by 7 or 8 p.m. You’re allowed to drink water, coffee, or tea (with no milk or sugar) during the fasting periods between bedtime and in the a.m., but you have to steer clear of ingesting anything else.

If you want to give it a shot, it’s a good idea to start slowly, advises Jaclyn Jacobsen, a nutritionist with the Vitamin Shoppe. Begin by fasting for about 12 hours of the day (including the time you sleep). Once you get used to it and it feels fairly easy, try dialing it back even further, allowing yourself to eat only 10 or maybe even eight hours of the day. “Theoretically, the longer you fast, the more fat you are burning for energy in the absence of glucose,” Jacobsen says.

THE BENEFITS

A few animal-based studies suggest that time restriction might be all that’s necessary to help you slim down. Recent research published in the journal Cell Metabolism, for instance, found that this rule can help you maintain a healthy weight—even if you cheat on the weekends. And the study also found that it didn’t matter what you eat: If you eat it during a small window of the day, you’ll still be slimmer than if you eat it at all hours.

In addition to helping you maintain a healthy weight, restrictive eating might also help you have less inflammation and lower your risk of diabetes, heart disease, and other chronic illnesses. Longer fasting periods and less eating in the evening may lower inflammation and risk of breast cancer as well, according to a study published in PLoS One.

It makes your body burn fat more efficiently, too, says Jacobsen: “When glucose is absent, the body will break down fat stores into free fatty acids for energy. This use of free fatty acids enhance fat burning as you are using stored fat for fuel.” And though it may seem contradictory, time-restriction can actually make you less hungry—by normalizing your body’s level of ghrelin (the "hunger hormone"). “Fasting helps the regulation of this hormone so we feel hungry only when we actually need to eat,” Jacobsen says.

And this is where the trainer's advice to "jump-start" your metabolism by eating breakfast takes a beating: “Much research has shown that your metabolic rate actually increases when fasting, so you burn calories more efficiently when you do start eating,” Jacobsen says. Your metabolic function won’t decrease significantly, she says, unless you go at least three full days without eating.

THE DRAWBACKS

Cutting back on the hours you’re allowed to eat might not come naturally. Some people will adapt easily and get used to eating during a small window of time after just a few days, according to Jacobsen, while others will take up to a month to fully adjust. And you might never feel fully acclimated.

Another big drawback: It might not get you the slim-down results you want. “Some individuals, especially women, are very sensitive to any type of hormonal changes in the body, so fasting may offer no additional benefit when compared to eating a whole-foods diet,” she says.

THE VERDICT

You’ll likely see better weight-loss results and feel better if you make healthier food choices in general, Jacobson says; whether you’re doing time-restricted eating or not, she recommends a diet consisting of about 80 percent whole foods (like vegetables, whole grains, and lean protein) and letting yourself indulge in treats 20 percent of the time.

So intermittent fasting might be worth a shot, but keep in mind that skipping midnight snacks or early-morning coffee with cream might not necessarily be ideal for you. “There is no ‘one size fits all’ when it comes to this concept or any other health-related concept,” Jacobsen says. “Nutrition is so individual, so what works for one group of people, may not work for others. It’s all trial and error.”

Looking to Downsize? You Can Buy a 5-Room DIY Cabin on Amazon for Less Than $33,000

Five rooms of one's own.
Five rooms of one's own.
Allwood/Amazon

If you’ve already mastered DIY houses for birds and dogs, maybe it’s time you built one for yourself.

As Simplemost reports, there are a number of house kits that you can order on Amazon, and the Allwood Avalon Cabin Kit is one of the quaintest—and, at $32,990, most affordable—options. The 540-square-foot structure has enough space for a kitchen, a bathroom, a bedroom, and a sitting room—and there’s an additional 218-square-foot loft with the potential to be the coziest reading nook of all time.

You can opt for three larger rooms if you're willing to skip the kitchen and bathroom.Allwood/Amazon

The construction process might not be a great idea for someone who’s never picked up a hammer, but you don’t need an architectural degree to tackle it. Step-by-step instructions and all materials are included, so it’s a little like a high-level IKEA project. According to the Amazon listing, it takes two adults about a week to complete. Since the Nordic wood walls are reinforced with steel rods, the house can withstand winds up to 120 mph, and you can pay an extra $1000 to upgrade from double-glass windows and doors to triple-glass for added fortification.

Sadly, the cool ceiling lamp is not included.Allwood/Amazon

Though everything you need for the shell of the house comes in the kit, you will need to purchase whatever goes inside it: toilet, shower, sink, stove, insulation, and all other furnishings. You can also customize the blueprint to fit your own plans for the space; maybe, for example, you’re going to use the house as a small event venue, and you’d rather have two or three large, airy rooms and no kitchen or bedroom.

Intrigued? Find out more here.

[h/t Simplemost]

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Road Trip! Why Traveling By Car Is the Safest Way to Vacation Right Now

A road trip may be the safest way to travel during a pandemic.
A road trip may be the safest way to travel during a pandemic.
Andie_Alpion/iStock via Getty Images

There’s no question that the threat of COVID-19 has had a significant effect on how Americans travel. Summer, which is typically vacation season, has seen millions cancel or postpone plans to traverse the country.

While travel by any means may increase your odds of coming in contact with the virus, some methods are safer than others. Recently, Condé Nast Traveler spoke with a number of health experts for guidance on how to approach vacations via air, train, or the highway. The general consensus? If you’re going somewhere, try to go by car.

Air travel presents a number of scenarios where risk of transmission increases. Passengers have to wait in long lines where physical distancing will be difficult. Once on a plane, they could be seated fewer than 6 feet from other passengers. While airplane cabins do have highly effective air filtration systems, being close to someone infected still presents the very real possibility of being exposed to germs. A lack of uniform regulations about masks and distancing for airlines also means that procedures for reducing the risk of transmission may or may not be observed.

It’s important to note, however, that a recent study by the Massachusetts Institute of Technology found that the risk of contracting COVID-19 from a passenger during a two-hour domestic flight is just 1 in 4300. If the middle seat is blocked off, thereby increasing the distance between travelers, the risk drops to 1 in 7700. While that doesn’t mitigate the risk of standing in long security screening lines indoors, it does indicate that air travel may not be inherently high-risk.

Travelers can further reduce the risk of infection if they opt to travel by train. In addition to having less congestion in passenger compartments than airplanes, lines usually form outdoors. But train trips also tend to be longer than flights, and the duration of exposure to someone infected can influence the risk of transmission.

So why is traveling by car superior? Unlike communal travel, cars afford a level of control. People can travel with members of their household with a known health history and don’t need to share space for extended periods with strangers. There is still risk in stopping and entering public spaces like restaurants, but physical distancing is more manageable in those scenarios than on a long-duration plane flight or train ride.

“If you have to—and can afford it—I think traveling by car is the safest option right now, in part because you’re not traveling with another person whose risk of infection may be unknown,” Chris Hendel, a medical researcher associated with the USC Gehr Family Center for Health Systems Science and Innovation, told Condé Nast Traveler. “Essentially you aren’t sharing the breathing space with someone who could be infected. But of course, one needs to be very cautious about stopping while traveling by car. I think train travel might possibly have an edge over air travel. Regardless, everyone should be wearing a mask on the train or in the plane.”

If you do decide on a road trip, it’s a good idea to limit exposure to others for 14 days prior to your departure so you reduce your chances of becoming infected before to your trip or transmitting the virus during it. When stopping to use a bathroom—often the riskiest portion of highway travel due to being in a confined space with others—try to find a single-occupancy restroom if possible and make sure you wear a mask. And eat somewhere with outdoor seating if you can. 

[h/t Condé Nast Traveler]