Recent data from the UK’s largest community research study suggests that adopting a 10-hour eating window can yield health benefits related to mood, energy levels, and hunger. King’s College London researchers presented these findings at the European Nutrition Conference, emphasizing the positive impact of intermittent fasting (IF) on overall well-being.
Intermittent fasting involves limiting food consumption to a specific timeframe, and in this study, the focus was on a 10-hour eating window followed by a 14-hour fasting period. Unlike more restrictive approaches with shorter eating windows, the study found that a 10-hour window resulted in favorable outcomes for mood, energy, and appetite.
Dr. Sarah Berry, Chief Scientist at ZOE and King’s College London, highlighted the significance of this study as the largest conducted outside a controlled clinic, demonstrating that intermittent fasting can enhance health in real-world scenarios. The key takeaway is that positive results can be achieved without extreme restrictions, making a 10-hour eating window a manageable and effective approach.
The study involved 37,545 participants using the ZOE Health app, with a three-week core intervention period. During this time, participants followed their normal eating habits for the first week and then adopted a 10-hour eating window for the subsequent two weeks. Notably, those who consistently adhered to the 10-hour window experienced more significant health improvements than those with irregular time-restricted eating practices.
Additional weeks were completed by over 36,231 participants, and 27,371 highly engaged users, predominantly female with an average age of 60 and a BMI of 25.6, were identified. Participants with longer eating windows before the intervention reportedly experienced even greater health benefits.
Kate Bermingham, PhD, from King’s College London and ZOE, emphasized the growing evidence supporting the importance of when we eat, in addition to what we eat. The study suggests that adopting a 10-hour eating window can be a beneficial dietary behavior, promoting satiety and potential weight loss without the need for constant eating.
