A 2018 study found that, “Early Time-Restricted Feeding ETRF improves insulin sensitivity, blood pressure, and oxidative stress.”
A 2018 systematic review concluded that, “Intermittent energy restriction may be an effective strategy for the treatment of overweight and obesity. Intermittent energy restriction was comparable to continuous energy restriction for short term weight loss in overweight and obese adults. Intermittent energy restriction was shown to be more effective than no treatment, however, this should be interpreted cautiously due to the small number of studies and future research is warranted to confirm the findings of this review.”
You may like to try an “early day” intermittent fasting by eating between 7am and 3 pm, or 10am and 6pm, and avoid eating in the evening before bed.
Studies and Reviews
1. Sutton, E.F, Bey, R., Early, K., Cefalu, W.T, Ravussin, E. and Peterson C.M. (2018) Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, Volume 27, Issue 6, 5 June 2018, Pages 1159-1160
2. Harris, L, Hamilton, S., Azevedo, L., Olajide, J.,De Brun, C.,Waller, G.,Whittaker, V.,Sharp, T.,Lean, M.,Hankey, K. and Ells, L. (2018) Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. BI Database of Systematic Reviews and Implementation Reports: February 2018 - Volume 16 - Issue 2 - p 507–547. doi: 10.11124/JBISRIR-2016-003248