Many people have heard the saying, “Breakfast like a king, lunch like a prince, and dinner like a pauper.” However, what if we told you that it’s not only the quantity of food but the time you eat it that can have a significant impact on your health?.

What is Early Time-Restricted Eating (eTRE)?

Early time-restricted eating is a form of intermittent fasting, where you limit your daily eating to a particular window of time. With eTRE, you aim to stop eating by 4 pm, and then fast for the remaining 16 hours until breakfast the next day.

What Are the Benefits of eTRE?

Better Weight Management

eTRE may help prevent obesity because it reduces the number of calories you consume. Eating early in the day helps to stabilize blood glucose levels, which reduces the potential for overeating throughout the day.

When you consume few calories, your metabolism slows down, which makes weight loss more difficult. With eTRE, you can help keep your metabolism in shape by reducing the number of calories and avoiding late-night meals.

Improves Sleep

Your biological clock, also known as the circadian rhythm, responds to the signals related to light and dark. When you eat late at night, it disrupts the natural rhythms produced by your body.

Digesting food can disturb your sleep or make it challenging to fall asleep. The digestive system has to work more in stabilizing glucose levels when you eat late at night, which leads to less energy and more fatigue the next day.

Finishing meals by 4 pm is thus a healthier option because it promotes better sleep quality and beneficial circadian rhythms.

Helps with Cognitive Function

The cognitive function of your brain can be improved by eTRE. It can help with issues such as memory, creativity, and the reduction of brain fog.

Cognitive function is at its highest in the morning, and by consuming meals earlier in the day, we give our brain the energy it needs to function at an optimal level.

Regulates Hormones

Early Time-Restricted Eating promotes circadian rhythms, which in turn regulate hormone-preventing conditions such as diabetes and heart disease. Hormones that regulate appetite are also impacted by eTRE, which can help us avoid unhealthy snacking.

Weight management is also heavily influenced by the regulation of hormones, which is why eTRE is an essential tool.

Boost Immunity

A healthy immune system is critical in preventing diseases and viruses. Early Time-Restricted Eating promotes the production of anti-inflammatory agents, allowing the immune system to function optimally.

How to begin with eTRE?

Introduce this change gradually to your diet- it’s not easy to go from having late dinners often to eating by 4 pm. Start by eating slightly earlier, preferably with your dinner being eaten before 7 pm.

After that, gradually adjust the timing of your meals until you feel comfortable with finishing your meals by 4 pm.

Conclusion

There are numerous reasons why individuals should consider finishing their meals by 4 p.m. and having an earlier eating window. It can help regulate hormones and promote weight management by preventing the consumption of too many calories.

Additionally, it paves the way for a good quality of sleep and better cognitive function. If you’re just starting, remember to introduce the change gradually into your diet and eat your last meal between 3pm and 4 pm.