When starting a healthy diet, it is not only what you eat that matters, but also what you eat When. It is the principle behind the intermittent fasting which has the advantage of stimulating weight loss and cell renewal with an anti-aging action. The nutritionist Jeannette Hyde, author of the book The 10 hour diet, explained in an article published in the Daily Mail, how this version of fasting works: «It consists in following the usual diet but in the time frame of sunshine ten hours“, He says. “This allows the body to have a long overnight fast of 14 hours during which the body draws on fat and regenerates itself with the effect of increasing longevity.”
Over the past decade, many studies have been carried out on the benefits of intermittent fasting: ‘Some researchers asked a group of obese people not to change their diet, but to concentrate their meal intake in ten hours. The results showed that most of them lost 3.2 pounds in 16 weeks without counting calories, ”says Hyde. “More recent research has shown that a small group of people with metabolic syndrome, after three months of feeding only in a 10-hour window, lost an average of three pounds, 4% of their waist, blood pressure decreased and markers. related to diabetes have improved. ‘
Furthermore, while it was previously thought that the longer the fast the better the results, it seems instead that the optimal time period is 14 hours and the most sustainable in the long term. “The reason we think fasting works is because when we spend more than 12 hours without food, a “metabolic switch” is activated in the body that helps us survive. The good news is that the first two hours after these 12 hours are thought to be the most beneficial for our body, then eating in a 10-hour time slot and fasting for 14 hours at night is a practical way to get benefits without difficulty».
THE BENEFITS OF THE 10 HOUR DIET
Fasting has a beneficial effect on heart health because it helps reduce body fat, improves brain plasticity by decreasing the risk of neurodegenerative diseases, and stimulates the cellular repair process. “Extending the break from food also has a positive effect on the digestive system and microbiome,” says Hyde. ‘The microbiome, in turn, positively influences the immune response and systemic inflammation. Furthermore, this method of feeding would also seem to burn more fat since, after 12 hours without food, the body has run out of stored sugar, insulin levels drop, and it starts burning fat for energy.
HOW THE 10 HOUR DIET WORKS
Jeannette Hyde recommends choosing the time slot that best suits your lifestyle, but never going beyond 8 pm. For example: “You need a cappuccino at eight before going to work or a glass of wine at nine in the evening? Which of these two could you substitute with sugar-free water or tea? If you normally have breakfast at 8, you could get by with black tea or coffee until 10 and make sure that the last meal of the day ends before 20 “.
To make the mechanism work perfectly, a little organization is needed. Not eating after eight in the evening leads to earlier bedtime, which triggers a virtuous circle of greater well-being.
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