Fasting, eating earlier in the day or eating fewer meals – what works best for weight loss?

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Globally, one in eight people are living with obesity. This is an issue because excess fat increases the risk of type 2 diabetes, heart disease and certain cancers.

Modifying your diet is important for managing obesity and preventing weight gain. This might include reducing your calorie intake, changing your eating patterns and prioritising healthy food.

But is one formula for weight loss more likely to result in success than another? Our new research compared three weight-loss methods, to see if one delivered more weight loss than the others:

  • altering calorie distribution – eating more calories earlier rather than later in the day
  • eating fewer meals
  • intermittent fasting.

We analysed data from 29 clinical trials involving almost 2,500 people.

We found that over 12 weeks or more, the three methods resulted in similar weight loss: 1.4–1.8kg.

So if you do want to lose weight, choose a method that works best for you and your lifestyle.

chalermphon_tiam/Shutterstock

Eating earlier in the day

When our metabolism isn’t functioning properly, our body can’t respond to the hormone insulin properly. This can lead to weight gain, fatigue and can increase the risk of a number of chronic diseases such as diabetes.

Eating later in the day – with a heavy dinner and late-night snacking – seems to lead to worse metabolic function. This means the body becomes less efficient at converting food into energy, managing blood sugar and regulating fat storage.

In contrast, consuming calories earlier in the day appears to improve metabolic function.

However, this might not be the case for everyone. Some people naturally have an evening “chronotype”, meaning they wake up and stay up later.

People with this chronotype appear to have less success losing weight, no matter the method. This is due to a combination of factors including genes, an increased likelihood to have a poorer diet overall and higher levels of hunger hormones.

Eating fewer meals

Skipping breakfast is common, but does it hinder weight loss? Or is a larger breakfast and smaller dinner ideal?

While frequent meals may reduce disease risk, recent studies suggest that compared to eating one to two meals a day, eating six times a day might increase weight loss success.

However, this doesn’t reflect the broader research, which tends to show consuming fewer meals can lead to greater weight loss. Our research suggests three meals a day is better than six. The easiest way to do this is by cutting out snacks and keeping breakfast, lunch and dinner.

Most studies compare three versus six meals, with limited evidence on whether two meals is better than three.

However, front-loading your calories (consuming most of your calories between breakfast and lunch) appears to be better for weight loss and may also help reduce hunger across the day. But more studies with a longer duration are needed.

Fasting, or time-restricted eating

Many of us eat over a period of more than 14 hours a day.

Eating late at night can throw off your body’s natural rhythm and alter how your organs function. Over time, this can increase your risk of type 2 diabetes and other chronic diseases, particularly among shift workers.

Time-restricted eating, a form of intermittent fasting, means eating all your calories within a six- to ten-hour window during the day when you’re most active. It’s not about changing what or how much you eat, but when you eat it.

Man looks at his watch
Some people limit their calories to a six hour window, while others opt for ten hours. Shutterstock/NIKS ADS

Animal studies suggest time-restricted eating can lead to weight loss and improved metabolism. But the evidence in humans is still limited, especially about the long-term benefits.

It’s also unclear if the benefits of time-restricted eating are due to the timing itself or because people are eating less overall. When we looked at studies where participants ate freely (with no intentional calorie limits) but followed an eight-hour daily eating window, they naturally consumed about 200 fewer calories per day.

What will work for you?

In the past, clinicians have thought about weight loss and avoiding weight gain as a simile equation of calories in and out. But factors such as how we distribute our calories across the day, how often we eat and whether we eat late at night may also impact our metabolism, weight and health.

There are no easy ways to lose weight. So choose a method, or combination of methods, that suits you best. You might consider

  • aiming to eat in an eight-hour window
  • consuming your calories earlier, by focusing on breakfast and lunch
  • opting for three meals a day, instead of six.

The average adult gains 0.4 to 0.7 kg per year. Improving the quality of your diet is important to prevent this weight gain and the strategies above might also help.

Finally, there’s still a lot we don’t know about these eating patterns. Many existing studies are short-term, with small sample sizes and varied methods, making it hard to make direct comparisons.

More research is underway, including well-controlled trials with larger samples, diverse populations and consistent methods. So hopefully future research will help us better understand how altering our eating patterns can result in better health.

Hayley O’Neill, Assistant Professor, Faculty of Health Sciences and Medicine, Bond University and Loai Albarqouni, Assistant Professor | NHMRC Emerging Leadership Fellow, Bond University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Strawberries vs Raspberries – Which is Healthier?

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    Our Verdict

    When comparing strawberries to raspberries, we picked the raspberries.

    Why?

    They’re both very respectable fruits, of course! But it’s not even close, and there is a clear winner here…

    In terms of macros, the biggest difference is that raspberries have more than 3x the fiber. Technically they also have twice the protein, but that’s a case of “two times almost nothing is also almost nothing”.

    But still, for the fiber, we’ll call this a clear win for raspberries on macros.

    When it comes to vitamins, raspberries sweep this category. They’re higher in vitamins A, B1, B2, B3, B5, B6, E, K, and also choline, which is sometimes considered a vitamin. Strawberries, meanwhile, boast only a higher vitamin C content.

    All in all, another easy win for raspberries.

    In the category of minerals, guess what, raspberries win this hands-down, too. They’re higher in calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. Strawberries have nothing to boast in this regard.

    Adding up all the individual wins (all for raspberries), it’s not hard to say that raspberries win the day.

    Want to learn more?

    You might like to read:

    Strawberries vs Cherries – Which is Healthier?

    Take care!

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  • In Crisis, She Went to an Illinois Facility. Two Years Later, She Still Isn’t Able to Leave.

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    Series: Culture of Cruelty:Inside Illinois’ Mental Health System

    State-run facilities in Illinois are supposed to care for people with mental and developmental disabilities. But patients have been subjected to abuse, neglect and staff misconduct for decades, despite calls for change.

    Kaleigh Rogers was in crisis when she checked into a state-run institution on Illinois’ northern border two years ago. Rogers, who has cerebral palsy, had a mental health breakdown during the pandemic and was acting aggressively toward herself and others.

    Before COVID-19, she had been living in a small group home; she had been taking college classes online and enjoyed going out with friends, volunteering and going to church. But when her aggression escalated, she needed more medical help than her community setting could provide.

    With few viable options for intervention, she moved into Kiley Developmental Center in Waukegan, a much larger facility. There, she says she has fewer freedoms and almost nothing to do, and was placed in a unit with six other residents, all of whom are unable to speak. Although the stay was meant to be short term, she’s been there for two years.

    The predicament facing Rogers and others like her is proof, advocates say, that the state is failing to live up to the promise it made in a 13-year-old federal consent decree to serve people in the community.

    Rogers, 26, said she has lost so much at Kiley: her privacy, her autonomy and her purpose. During dark times, she cries on the phone to her mom, who has reduced the frequency of her visits because it is so upsetting for Rogers when her mom has to leave.

    The 220-bed developmental center about an hour north of Chicago is one of seven in the state that have been plagued by allegations of abuse and other staff misconduct. The facilities have been the subject of a monthslong investigation by Capitol News Illinois and ProPublica about the state’s failures to correct poor conditions for people with intellectual and developmental disabilities. The news organizations uncovered instances of staff who had beaten, choked, thrown, dragged and humiliated residents inside the state-run facilities.

    Advocates hoped the state would become less reliant on large institutions like these when they filed a lawsuit in 2005, alleging that Illinois’ failure to adequately fund community living options ended up segregating people with intellectual and developmental disabilities from society by forcing them to live in institutions. The suit claimed Illinois was in direct violation of a 1999 U.S. Supreme Court decision in another case, which found that states had to serve people in the most integrated setting of their choosing.

    Negotiations resulted in a consent decree, a court-supervised improvement plan. The state agreed to find and fund community placements and services for individuals covered by the consent decree, thousands of adults with intellectual and developmental disabilities across Illinois who have put their names on waiting lists to receive them.

    Now, the state has asked a judge to consider ending the consent decree, citing significant increases in the number of people receiving community-based services. In a court filing in December, Illinois argued that while its system is “not and never will be perfect,” it is “much more than legally adequate.”

    But advocates say the consent decree should not be considered fulfilled as long as people with disabilities continue to live without the services and choices that the state promised.

    Across the country, states have significantly downsized or closed their large-scale institutions for people with developmental and intellectual disabilities in favor of smaller, more integrated and more homelike settings.

    But in Illinois, a national outlier, such efforts have foundered. Efforts to close state-operated developmental centers have been met with strong opposition from labor unions, the communities where the centers are located, local politicians and some parents.

    U.S. District Judge Sharon Johnson Coleman in Chicago is scheduled in late summer to decide whether the state has made enough progress in building up community supports to end the court’s oversight.

    For some individuals like Rogers, who are in crisis or have higher medical or behavioral challenges, the state itself acknowledges that it has struggled to serve them in community settings. Rogers said she’d like to send this message on behalf of those in state-operated developmental centers: “Please, please get us out once and for all.”

    “Living Inside a Box”

    Without a robust system of community-based resources and living arrangements to intervene during a crisis, state-operated developmental centers become a last resort for people with disabilities. But under the consent decree agreement, the state, Equip for Equality argues, is expected to offer sufficient alternative crisis supports to keep people who want them out of these institutions.

    In a written response to questions, Rachel Otwell, a spokesperson for the Illinois Department of Human Services, said the state has sought to expand the menu of services it offers people experiencing a crisis, in an effort to keep them from going into institutions. But Andrea Rizor, a lawyer with Equip for Equality, said, “They just don’t have enough to meet the demand.”

    For example, the state offers stabilization homes where people can live for 90 days while they receive more intensive support from staff serving the homes, including medication reviews and behavioral interventions. But there are only 32 placements available — only four of them for women — and the beds are always full, Rizor said.

    Too many people, she said, enter a state-run institution for short-term treatment and end up stuck there for years for various reasons, including shortcomings with the state’s discharge planning and concerns from providers who may assume those residents to be disruptive or difficult to serve without adequate resources.

    That’s what happened to Rogers. Interruptions to her routine and isolation during the pandemic sent her anxiety and aggressive behaviors into overdrive. The staff at her community group home in Machesney Park, unsure of what to do when she acted out, had called the police on several occasions.

    Doctors also tried to intervene, but the cocktail of medications she was prescribed turned her into a “zombie,” Rogers said. Stacey Rogers, her mom and legal guardian, said she didn’t know where else to turn for help. Kiley, she said, “was pretty much the last resort for us,” but she never intended for her daughter to be there for this long. She’s helped her daughter apply to dozens of group homes over the past year. A few put her on waitlists; most have turned her down.

    “Right now, all she’s doing is living inside a box,” Stacey Rogers said.

    Although Rogers gave the news organizations permission to ask about her situation, IDHS declined to comment, citing privacy restrictions. In general, the IDHS spokesperson said that timelines for leaving institutions are “specific to each individual” and their unique preferences, such as where they want to live and speciality services they may require in a group home.

    Equip for Equality points to people like Rogers to argue that the consent decree has not been sufficiently fulfilled. She’s one of several hundred in that predicament, the organization said.

    “If the state doesn’t have capacity to serve folks in the community, then the time is not right to terminate this consent decree, which requires community capacity,” Rizor said.

    Equip for Equality has said that ongoing safety issues in these facilities make it even more important that people covered by the consent decree not be placed in state-run institutions. In an October court brief, citing the news organizations’ reporting, Equip for Equality said that individuals with disabilities who were transferred from community to institutional care in crisis have “died, been raped, and been physically and mentally abused.”

    Over the summer, an independent court monitor assigned to provide expert opinions in the consent decree, in a memo to the court, asked a judge to bar the state from admitting those individuals into its institutions.

    In its December court filing, the state acknowledged that there are some safety concerns inside its state-run centers, “which the state is diligently working on,” as well as conditions inside privately operated facilities and group homes “that need to be addressed.” But it also argued that conditions inside its facilities are outside the scope of the consent decree. The lawsuit and consent decree specifically aimed to help people who wanted to move out of large private institutions, but plaintiffs’ attorneys argue that the consent decree prohibits the state from using state-run institutions as backup crisis centers.

    In arguing to end the consent decree, the state pointed to significant increases in the number of people served since it went into effect. There were about 13,500 people receiving home- and community-based services in 2011 compared with more than 23,000 in 2023, it told the court.

    The state also said it has significantly increased funding that is earmarked to pay front-line direct support professionals who assist individuals with daily living needs in the community, such as eating and grooming.

    In a statement to reporters, the human services department called these and other improvements to the system “extraordinary.”

    Lawyers for the state argued that those improvements are enough to end court oversight.

    “The systemic barriers that were in place in 2011 no longer exist,” the state’s court filing said.

    Among those who were able to find homes in the community is Stanley Ligas, the lead plaintiff in the lawsuit that led to the consent decree. When it was filed in 2005, he was living in a roughly 100-bed private facility but wanted to move into a community home closer to his sister. The state refused to fund his move.

    Today, the 56-year-old lives in Oswego with three roommates in a house they rent. All of them receive services to help their daily living needs through a nonprofit, and Ligas has held jobs in the community: He previously worked in a bowling alley and is now paid to make public appearances to advocate for others with disabilities. He lives near his sister, says he goes on family beach vacations and enjoys watching professional wrestling with friends. During an interview with reporters, Ligas hugged his caregiver and said he’s “very happy” and hopes others can receive the same opportunities he’s been given.

    While much of that progress has come only in recent years, under Gov. JB Pritzker’s administration, it has proven to be vulnerable to political and economic changes. After a prolonged budget stalemate, the court in 2017 found Illinois out of compliance with the Ligas consent decree.

    At the time, late and insufficient payments from the state had resulted in a staffing crisis inside community group homes, leading to escalating claims of abuse and neglect and failures to provide routine services that residents relied on, such as help getting to work, social engagements and medical appointments in the community. Advocates worry about what could happen under a different administration, or this one, if Illinois’ finances continue to decline as projected.

    “I acknowledge the commitments that this administration has made. However, because we had so far to come, we still have far to go,” said Kathy Carmody, chief executive of The Institute on Public Policy for People with Disabilities, which represents providers.

    While the wait for services is significantly shorter than it was when the consent decree went into effect in 2011, there are still more than 5,000 adults who have told the state they want community services but have yet to receive them, most of them in a family home. Most people spend about five years waiting to get the services they request. And Illinois continues to rank near the bottom in terms of the investment it makes in community-based services, according to a University of Kansas analysis of states’ spending on services for people with intellectual and developmental disabilities.

    Advocates who believe the consent decree has not been fulfilled contend that Illinois’ continued reliance on congregate settings has tied up funds that could go into building up more community living options. Each year, Illinois spends about $347,000 per person to care for those in state-run institutions compared with roughly $91,000 per person spent to support those living in the community.

    For Rogers, the days inside Kiley are long, tedious and sometimes chaotic. It can be stressful, but Rogers told reporters that she uses soothing self-talk to calm herself when she feels sad or anxious.

    “I tell myself: ‘You are doing good. You are doing great. You have people outside of here that care about you and cherish you.’”

    This article is republished from ProPublica under a Creative Commons license. Read the original article.

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  • Kidney Beans vs Pinto Beans – Which is Healthier?

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    Our Verdict

    When comparing kidney beans to pinto beans, we picked the pinto.

    Why?

    Looking at the macros first, pinto beans have slightly more protein and carbs, and a lot more fiber, making them the all-round “more food per food” choice.

    In the vitamins category, kidney beans have more of vitamins B3, C, and K, while pinto beans have more of vitamins B1, B2, B6, B9, E, and choline; another win for pinto beans. In kidney beans’ defense though, with the exception of vitamin E (31x more in pinto beans) the margins of difference are small for the rest of these vitamins, making kidney beans a close runner-up. Still, at least a nominal win for pinto beans here, by the numbers.

    When it comes to minerals, kidney beans are not higher in any minerals, while pinto beans have more calcium, copper, magnesium, manganese, phosphorus, potassium, and selenium. In kidney beans’ defense, though, with the exception of selenium (5–6x more in pinto beans) the margins of difference are small for the rest of these minerals, making kidney beans a fine choice here too. Once again though, a winner is declarable here by the numbers, and it’s pinto beans.

    Adding up the three wins makes for one big win for pinto beans. Still, enjoy either or both, because kidney beans are great too, and so is diversity!

    Want to learn more?

    You might like to read:

    What’s Your Plant Diversity Score?

    Take care!

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  • Tofu vs Seitan – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing tofu to seitan, we picked the tofu.

    Why?

    This one is not close!

    In terms of macros, seitan does have about 2x the protein, but it also has 6x the carbs and 6x the sodium of tofu, as well as less fiber than tofu.. So we’ll call it a tie on macros. But…

    Seitan is also much more processed than tofu, as tofu has usually just been fermented and possibly pressed (depending on kind). Seitan, in contrast, is processed gluten that has been extracted from wheat and usually had lots of things happen to it on the way (depending on kind).

    About that protein… Tofu is a complete protein, meaning it has all of the essential amino acids. Seitain, meanwhile, is lacking in lysine.

    When it comes to vitamins and minerals, again tofu easily comes out on top; tofu has 5x the calcium, similar iron, more magnesium, 2x the phosphorous, 150% of the potassium, and contains several other nutrients that seitan doesn’t, such as folate and choline.

    So, easy winning for tofu across the board on micronutrients.

    Tofu is also rich in isoflavones, antioxidant phytonutrients, while seitan has no such benefits.

    So, another win for tofu.

    There are two reasons you might choose seitan:

    • prioritizing bulk protein above all other health considerations
    • you are allergic to soy and not allergic to gluten

    If neither of those things are the case, then tofu is the healthier choice!

    Want to learn more?

    You might like to read:

    Take care!

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  • Fatty Acids For The Eyes & Brain: The Good And The Bad

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    Good For The Eyes; Good For The Brain

    We’ve written before about omega-3 fatty acids, covering the basics and some lesser-known things:

    What Omega-3 Fatty Acids Really Do For Us

    …and while we discussed its well-established benefits against cognitive decline (which is to be expected, because omega-3 is good against inflammation, and a large part of age-related neurodegeneration is heavily related to neuroinflammation), there’s a part of the brain we didn’t talk about in that article: the eyes.

    We did, however, talk in another article about supplements that benefit the eyes and [the rest of the] brain, and the important links between the two, to the point that an examination of the levels of lutein in the retina can inform clinicians about the levels of lutein in the brain as a whole, and strongly predict Alzheimer’s disease (because Alzheimer’s patients have significantly less lutein), here:

    Brain Food? The Eyes Have It!

    Now, let’s tie these two ideas together

    In a recent (June 2024) meta-analysis of high-quality observational studies from the US and around the world, involving nearly a quarter of a million people over 40 (n=241,151), researchers found that a higher intake of omega-3 is significantly linked to a lower risk of macular degeneration.

    To put it in numbers, the highest intake of omega-3s was associated with an 18% reduced risk of early stage macular degeneration.

    They also looked at a breakdown of what kinds of omega-3, and found that taking a blend DHA and EPA worked best of all, although of people who only took one kind, DHA was the best “single type” option.

    You can read the paper in full, here:

    Association between fatty acid intake and age-related macular degeneration: a meta-analysis

    A word about trans-fatty acids (TFAs)

    It was another feature of the same study that, while looking at fatty acids in general, they also found that higher consumption of trans-fatty acids was associated with a higher risk of advanced age-related macular degeneration.

    Specifically, the highest intake of TFAs was associated with a more than 2x increased risk.

    There are two main dietary sources of trans-fatty acids:

    • Processed foods that were made with TFAs; these have now been banned in a lot of places, but only quite recently, and the ban is on the processing, not the sale, so if you buy processed foods that contain ingredients that were processed before 2021 (not uncommon, given the long life of many processed foods), the chances of them having TFAs is higher.
    • Most animal products. Most notably from mammals and their milk, so beef, pork, lamb, milk, cheese, and yes even yogurt. Poultry and fish technically do also contain TFAs in most cases, but the levels are much lower.

    Back to the omega-3 fatty acids…

    If you’re wondering where to get good quality omega-3, well, we listed some of the best dietary sources in our main omega-3 article (linked at the top of today’s).

    However, if you want to supplement, here’s an example product on Amazon that’s high in DHA and EPA, following the science of what we shared today 😎

    Take care!

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  • How to Fall Asleep Faster: CBT-Insomnia Treatment

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    Insomnia affects a lot of people, and is even more common as we get older. Happily, therapist Emma McAdam is here with a drug-free solution that will work for most people most of the time.

    Cognitive Behavioral Therapy for Insomnia (CBTI)

    While people think of causes of insomnia as being things such as stress, anxiety, overthinking, disturbances, and so forth, these things affect sleep in the short term, but don’t directly cause chronic insomnia.

    We say “directly”, because chronic insomnia is usually the result of the brain becoming accustomed to the above, and thus accidentally training itself to not sleep.

    The remedy: cut the bad habit of staying in bed while awake. Lying in bed awake trains the brain to associate lying in bed with wakefulness (and any associated worrying, etc). In essence, we lie down, and the brain thinks “Aha, we know this one; this is the time and place for worrying, ok, let’s get to work”.

    So instead: if you’re in bed and not asleep within 15 minutes, get up and do something non-stimulating until you feel sleepy, then return to bed. This may cause some short term tiredness, but it will usually correct the chronic insomnia within a week.

    For more details, tips, and troubleshooting with regard to the above, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    How to Fall Back Asleep After Waking Up in the Middle of the Night

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