Early Time Restricted Eating | What Is It & How to Use It To Lose Weight
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- Опубліковано 26 лип 2021
- If you have trouble losing weight or your weight loss has slowed down even though you are sticking with your diet and fasting routine, early time restricted eating may give you the edge you're looking for. In this video, I'll explain what early time restricted eating (aka early time restricted feeding) means and how to use it to encourage better fat loss throughout the day and overnight as you sleep.
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
How to Make Weight Loss Easier after Menopause: • How to Make Weight Los...
What Happens Inside You When You Snack at Bedtime?: • What Happens Inside Yo...
Signs of Insulin Resistance - Do You Have Them?: • Signs of Insulin Resis...
What to Eat to Suppress Your Appetite:
drbeckyfitness.com/what-to-ea...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness.com/dr-becky-f...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Навчання та стиль
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I'm 58 years old, so losing weight has been slow going. But I've been doing early time-restricted eating for months now, along with a low-carb diet. My weight loss went from losing 2-3 pounds a month with just the low-carb eating to around losing 6-7 pounds a month with the early intermittent fasting. I love it! I've lost a total of 64.4 pounds with only 11.6 pounds to go to reach goal weight.
That’s amazing! How do you keep from being hungry at bedtime?
@@keekac3119 good question. Hunger in the evennings is my issue
Great work! I also found IF and not eating late (watching This is Us was odd without my crackers) I'm 62 and FINALLY lost weight I've had since menopause. 28 pds since Sept. I'm 62 and realize for me, it's not impossible. I stop by 7pm, have popcorn instead of higher carb snacks on occasion and skip breakfast 5 days a week.
Wonderful!
That’s awesome!! Congratulations on your amazing success!
I tried intermittent fasting from noon to 6pm, it was extremely tough, I was always very hungry in the morning, then I switched to 8am to 2pm, I have never been hungry since, thanks Dr. Gillaspy for the great content!
Had the same experience where it was tougher to skip breakfast but surprisingly easy to skip dinner! Definitely makes IF feel more sustainable longer term.
I’m doing it right now, about two weeks precisely, low carb and high proteins 8-9 am ( breakfast) then lunch 12_2pm lunch ( veg and protein) and an 🍎.
Never felt better, no hunger.
We’re like Gremlins! Don’t eat after dark! 😁 Thank you for all the information Dr. Becky! ❤️ I’m down 63 lbs in less than 1 year!
Congratulations!
Congrats!!👏👏
👏👏👏👏
Congrats, Veronica D!
Congratulations!!! What time do you stop eating?
My best eating window seems to naturally fall into the 8 am to 4 pm range. And lucky for me, breakfast is my favorite meal.
I started out with a 36 day water fast, then went to keto OMAD. In the beginning, I was eating at around 6 pm, but have shifted my meal to 2 or 3 pm. In just over two months, I have lost 45 pounds. I am fasting again; going into day four now. My goal is to lose another 40 pounds, which would get me to what I weighed when I was half the age.
I wake up early about 4 am
And have a lot to do in my days I eat at 5am and 12am and it drops the weight really quickly 🙂
I suffer from sinus and acute bronchitis. From a lunch and dinner meals, I've moved to breakfast and lunch, finishing my lunch by 2.00 pm. It took me a few weeks to move my last meal from 4.00 pm to 2.00 pm. My sinus has improved and I don't have bronchial problems. A naturopath informed me that we should stop eating from the time the sun is beginning to set each day for optimum health.
I agree! I don’t sleep well with a larger dinner. Even if I’m done by 6:00 pm!
Yay! This explains why breakfast at 8am and lunch by 2pm works for me 😊
72 with Metabolic Syndrome...lost 30+ pounds
Admittedly given up cola, ultra processed food and snacking, probably lower carbs than heretofore and a generally Mediterranean diet
No idea what effect it has had on my high cholesterol, high blood pressure, high blood sugar as it's impossible to get a doctor's appointment here in the UK 😂
But my BMI is now "normal" 👍
2 meals a day between 10am and 4pm for me.. Restrict carbs and eat plenty of meat and fat.. You will never be hungry.
There is an old phrase "eat like a Prince in the morning and a pauper at night." early time restricted eating methinks.
All true ate at 1100 then dinner at 400 pm I was full. I will move my window to 800 a.m. and 230 pm with cardio in the morning and let you know weight loss.
Hi Becky, I have followed your program for a year and half and lost 48 lbs. I fast 16/
That's great to hear, Yvonne! Congrats!
This has worked for me .....lost 34 pounds and would like to lose 5 more pounds...will do OMAD to get it down.
For me, eTRE is too hard because I start craving food about 4-5 hours after eating, whereas if I eat at 11 am and 5 pm, I don’t get hungry again until bedtime when it’s easy to resist the urge to snack.
I've been doing that for the past year. The hardest part is the family usually eats dinner and I'm stuck with a tea or coffee. Ug
If you don't eat breakfast with your family skip breakfast instead, unless you can push through it and prefer eating breakfast way more.
Everytime I do my eating before noon I lose weight, thank you
Does that mean you stop eating after noon entirely until the next morning??
That would be more than 18 hours fasting each day!
@@Celisar1 well I get up at 4am, but yes, I started by doing 12 hours and just increased from there😁
In TCM there is a widely held belief that digestion is most effective from 7-9 am and that it is very important to allow your liver enough time to rest, by not eating in the evening/night.
I am just not hungry in the morning or even late morning. If I try to eat I feel sick. I enjoy having an evening snack. Then not eating till 1 or 2 pm the next day. Since I'm a night owl it's worked great. Plus this and low carb and no sugar drinks I lost 45 lbs.
This was excellent! Really needed a different practice or way of eating. Excited to begin this. I love fasting but once I start eating, it is often times difficult to control. One step at a time. Thank you Dr. Gillaspy!
Ordering the book! Can't wait to get it!
Great info ! Thanks …..Congrats on the book!!
Thank you Dr Becky.🙏🏾🙏🏾
Thanks and good day Dr Becky. I always do early TRE with eating in an 6-8 hour eating window. 63 years young here and I am 5+/- my ideal weight for the last 1 & 1/2 years. I find it easier & I sleep better too. I am not hungry in the evening at all. I do periodic 1-3 day fasts . Well wishes and 🙏 prayers Dr Becky, Dr Keith and your loved ones. Greetings from Canada 🙋🏻♀️. Your book IS excellent❗️
so soothing, she's a keeper
Thank you once again...always very valuable information😇
wow congrats that is an impressive publisher..
Thanks for another great video. Just purchased your book from Amazon here in the Uk. Kind regards Martin
You explained this so well! I'm definitely sharing this video. This is my first week doing Tref and I feel so much better.
Thanks Becky - wow the book is even available here on amazon in the U.K. 😊🌸👍
I bought the book and I really like it-I checked it out from the library first, but I wanted my own-I like the recipes too.🙂
Useful information
Thank you for this information. I have tried everything and I still can’t loose a pound! Going to read more and give this a try.
Love your book!!!! So well written…..
Thank you, Dolis!
I highly recommend Becky's book. Thorough, evidence-based and easy to apply to your life.
A fantastic summary of eTRF. I’ve been experimenting with different types of fasting (intermittent, OMAD etc) for a while but have been finding it a challenge to balance out my overall intake and carbohydrate needs as a cyclist. Thank you for the comprehensive summary I will look into your book for further reading :)
This makes more sense to me now . I think I do much better on an early eating end early because I feel like a need the energy and stop after 5 pm for me to start with . Thanks Becky . I really didn’t think of doing it this way I’ve been doing intermittent fasting and way to hard to wait to eat until noon or 1 I would rather start early . Deb . I will try this but ease into it .
I bought your book when it first came out. It's wonderful, and the explanations are easy to understand. My schedule is intermittent fasting daily with an 8-hour window, which fluctuated if I drank coffee with cream and/or if I started the fast at different hours. I'm older and would love to try this for a change. I'm not always hungry in the morning, but something has got to give. :)
I have tried and this actually works in controlling appetite
The book looks wonderful, Becky. Have already downloaded Kindle version. CONGRATULATIONS! I hope you’re having a nice summer and especially send best wishes for Keith’s good health. 🙏🏻
Thanks, GunnerDot!
Decided to switch my fasting protocol to 18:6 eTRF instead of early afternoon/early evening. This week I switched to 2MAD from 6:00 am and 12:00 pm. Still adjusting but I think I'm going to do this during the week and then change it up during the weekend.
thanks so much!!
Thank you
The thing is u shud take enough protein and nutrients before 2 or 3 pm.. if u take adequate food for the day u can go to next day without any issues
what about two meals, one at 10 am and nr two meal at 5 pm ? bedtime at 10 pm waking up at 6 am
We will be getting your new book. Hope you do a update on Keith!!! I have add your 500 calorie salads to my meal plan and intermittent fasting again and seeing results . I'm back down in the 180s !!!!
Great to hear, Beverly!
I’ve just subscribed to channel 🙂
The book is AWESOME. Useful information and has definitely helped me better understand Intermittent Fasting. THANK YOU for all the FREE information Dr. Becky and the LEAST I could do was to buy your excellent guide!
Thanks, Dan :)
I will try this! I am certain that shifting the cut off time will have dramatic results! Starting TODAY! I'm excited. Thanks DocB!!
Thank you! Stopped eating at 2 yesterday, down one pound this morning!🤯👍
Aha...we've been doing it right all along! Our OMAD is usually between 12:30 - 2pm. My wife and I are both retired and that time period became convenient for us to have our one meal. Without counting calories but keeping carbs to a minimum I've lost ~25lbs since Mar 1st. This has put my BMI right in the middle of the green. I'm 4lbs away from my "Ideal" weight (according to the chart I'm using) and feel great.
What's nice about this way of eating is we can go out with family or friends once or twice a month and have pretty much anything we want. No pizza or burgers/fries of course but if they want to eat Sushi (high carbs) we don't have to be a PITA and complain that we're on a Keto diet! We just enjoy our meal and go right back to our usual diet the next day. No damage done. This is less of a diet and more of a lifestyle change. Also, we absolutely don't count calories. There's tons of vegies and greens on our plate and we eat 'til were full.
Anyway, thanks for this video. Good to know we were on the right track the whole time.
Please can you talk about keto and IF for overall health rather than just weight loss, how to gain healthy weight without increasing risk of disease or blood sugar imbalances
I always had a high carb breakfast, banana, cereal, toast, etc. Giving up breakfast and just having coffee and cream, helped me lose the 28 pds I am down in 3 months. Also not eating after 7 if possible. I'm 62
Just ordered the book for my wife and I
Thanks, Pablo FMF DOC!
Definitely see the value of this if you've hit a plateau, I just love dinner too much! I'd rather use a 24-36 hour fast once a week to help with this.
It saves me lots of time. I'm eating in the bosses time and have plenty of time when back from work😮😮😮
I feel like I do better eating my OMAD earlier in the afternoon between 1-3 o’clock .
Have to give this a try. I've stalled and really haven't changed my diet much in a year. But, my eating window slowly drifted later since I'm not hungry until around 2pm and have a last meal around 8pm. When I started IF, I was eating 12pm-6pm. A night owl, so I sleep midnight to 8am.
I am also a night owl. I would love to know how this all changes for you. I will have to remember your name. Make sure to add a post when you figure this out for you. Maybe I will see it.
Makes complete sense to me! I did IF 16/8 fasting breakfast for a month and did not get great improvements or weight loss, but I get better results if I fast supper in the evening, both with fasting BG and weight loss.
Greatest problem is our dinner is our family time. I would have to sit there and watch everyone else eat the meal which I still would have to make, and not eat.
Thank you for an interesting perspective on time restricted eating. However, the studies you mentioned compared an early 6 hour eating window to a 12 hour eating window. I eat a ketogenic diet with a 4 to 6 hour window from 1 to3 PM finishing up before 7 PM. My normal bedtime is around midnight, so I am not going to bed with a full stomach. It would have been nice to see a comparison between early time restricted eating and mid-day restricted eating. We are told of the circadian rhythm of our hormones, but is that innate or affected by the typical 15 hour eating window?
As for hunger, I have more trouble with "mouth hunger" then "belly hunger" where my mouth wants something even if my body does not. I have not yet found a good solution to that, but I am working on it!!
We are learning so much about how a healthy body uses the foods we eat, and as we do, we see how much more there is to learn!! It is depressing to remember that 40 years ago when I was in "Doctor School" we had a grand total of 2 hours of lecture on eating and nutrition. I am blessed to have learned much on my own!!
Excellent video 👍💕 I love your knowledge 🌹💐 I cannot Lose this post Menapause stomach fat ☹️
Same here :’(
I always struggled with weight, but then had a complete hysterecomy in 2013 and immediately gained 13 pounds within 3 months. Took me two years to lose the 13 pounds, but I was still overweight by 13-15 pounds. I started in 2018 removing sugar about 80% and began IF, listening to Dr. Becky and others on our youtube community and it was a miracle! I lost the 14 pounds! I am at a stand still and will try this method she is talking about because I'd like to lose a few more. I am 67 years old....it works!
@@CoffeewithKathy you are absolutely beautiful Kathy I’m 54 right behind ya girl 😎 Menapause Sucks !!! I hope you have a great day !!
Me too ladies it’s very frustrating! I’m sharing my experience I want to help stop women from feeling alone through menopause! It’s been a struggle for me and I have felt very alone! 😘😘✨✨✨✨
I always stop eating by 3:30PM and I don't break my fast until at least 7:30AM or later. I haven't broken my fast as of yet, today. I will be in another 30 minutes at 10:30AM.
I wonder if this is the missing key for me..I normally eat my first meal at 1 or 1:30 pm..and my second by 6 or 7.....I find I'm always always hungry in the morning but I fight thru it to make it to 1:00..I have been at a weight loss stall for months..maybe since I'm always hungry in the mornings, I may do better at resuming weight loss if I eat. Maybe I will try for a couple weeks see what happens.
I am never humgry before 10 am!! I can eat lunch or late lunch but eating at 8 am is just not what my body wants. I eat a big lunch at noon to 1 and nothing else until 4-5 pm.
That is etrf. No need for clocks. You start when you like then have a small meal in a few hours.
I like the idea but how do you do this when you work all day? You can’t cook your meal at 2 or so if you are at work.
Did the study compare morning TRE with afternoon TRE? Your glucose response varying by time of day makes sense, but has a study backed it up comparing the different windows directly?
Do you think this type of eating pattern will be good for morning blood pressure?
How long have individuals been able to maintain weight loss over a year? Thank you.
Hi, I hope you see my comment. Ive had no problems transitioning to ETRF or E from traditional 16:8 fasting. The only issue I have had with ETRE is I find myself going to the bathroom more often at night. I don't drink anything past say 7pm. When I have a couple of days off from ETRE, I find myself getting up to pee less often. Then when I go back onto the ETRE regime I start getting up more often to pee. Any ideas on what may be happening? Thank you in advance.
Wow thank you 🙏
I will be buying the book. Can you tell me if the book addresses exercise and fasting? Also, do you have any other books?
Hi tyla2033, the book touches on exercise and fasting, but it's not the main focus. I don't have another book yet, but I do have programs on my website: www.drbeckyfitness.com
Hi Dr Becky, I am following low carb deit but not keto, I did keto for a month, recently I have got diagnosed with Celiac, could it be my deit change which have triggered it? thanks
Love your videos❤
Breakfast and lunch 😜
My window time of fasting is 3pm-9am. Eating very little meal during the breakfast and then good sized lunch about 12.
That must be working well for you. You look GREAT
Can you share on how to gain weight in time restricted eating?
I'm at the very beginning of my weightloss journey, yet have already settled in to 16:8 TRE (8am-4pm, 3 meals p/day) without night time hunger. Have lost 1.4kg in 9 days. My sugar cravings are reduced as well which has been a longterm issue.
Wonderful! Keep going. There will be hard moments, but there are many more rewards to come!
I tryed the keto diet now I have thyroid issues & been really I'll, I'm in my 50s,
If I didn't have a work and a family this would be easy. But I can't control my meal times. I cannot control my lunch time. I have different lunch times every day. Usually around 10.30-11.30. Eating dinner with my foster daughter is important. It's the only time we sit down together. She usually objects to eating before 18.00. And if I don't eat with her it becomes really strange. 😵💫 I guess I could eat breakfast, but I'm never hungry in the morning. But I would like to try this somehow... 🤔
Is grilled cheese (toasted cheese in UK) bad or good?
Thanks Dr. Becky! Intermittent Fasting was the way I lost my weight!!!😊
Another fabulous video Becky thanks so much. I have missed seeing Keith like so many of your followers, how is he and will he be joining you in future videos? Love to you both. Claire UK
Hi Claire, we post updates on 2FitDocs channel in the Community tab
I am wondering how to do the fasting when you go to work and your job doesn’t allow for you take those kind of breaks. Anyone have suggestions? I sure would love to try this.
Is plain tea without any additions allowed during fasting time
Do you sell or suggest a certain cookbook
We have one in the works!
Need help on weight gain. Fed up of videos on loosing weight . What anout people who need to put on weight on Keto
I absolutely believe in the benefits of early time restricted eating, but it's just not for me. I consistently don't feel hunger until late in the afternoon, and become absolutely ravenous at night if I can't eat. I've tried to turn this around, but I find that eating in the morning and finishing early in the afternoon does absolutely nothing for the hunger pangs I get late at night, which also keep me from sleeping because of the discomfort. Thus, I've had to accept that in fasting, I have to start my eating late in the day, and eat fairly close to bed time, even if it isn't the ideal solution for weight loss or any of the other systems in the body.
Erik Pettersen, glad to finally come across someone with an eating pattern similar to mine. So many seem to finish they're meal/s before 6pm. I'm not even thinking about dinner then. On days I'm at home I don't eat before 4pm & it's a small meal. Dinner is about 8ish & I have a snack about 11 or little later. For an insomniac, not sleeping AND being hungry is a waking nightmare. An odd time I can skip the snack if I've been up earlier & been out exercising or just generally busier. Been doing this for many years, long before I knew it had a name. Wish you well. Take care & stay safe.
Dr. Gillaspy, I'm interested in your book, but I'm T2D and therefor follow a very low carb diet ( less than 30 grams of carbs per day). Are the diet plans in your book going to fit in to a very low carb lifespan.
Yes. She recommends low carb
Hi siegelpmp, the book includes a week-long keto meal plans and a week-long low-carb plan.
I can do a prolonged fast easily without any issues with hunger or craving food. My problem is that when I shift my fasting time early in the day, I lose too much weight. My BMI is already low at 18, I am healthy and very active doing 18/6 daily eating window 2pm to 8pm and this schedule keep my weight stable. I like to shift last meal earlier as 6 pm and everytime I try that my weight dropped again lower. I just simply don't want to be too far underweighted.
Is there anything I can follow to eat earlier and keep up with a stable weight? That's my only concern, beside I am feeling great from the good results of fasting. I am 69, I am adopting a low carb and mediterranean diet, exercise daily 2 hours walking daily and hiking all weekend.
Thank you !
Do people notice this way of eating helps their sleep? Or perhaps need less sleep? I notice when I eat close to bed time my sleep isn’t so good and energy in morning is poor and I want to just lay in bed all day
No doubt we cannot dispute scientific evidence as has been provided. But as individuals we can adjust the time eating window, based on our daily activities and lifestyle to optimize our own weight loss. For me I found my eating window of 12 - 8 works for me and not feeling hungry what so ever during my 16 hour fasting. It has helped me achieve my weight loss and more importantly maintaining. My body hasn't ever deviated from my weight goal of 160 Lbs, for over a year. It's like my body is telling me I'm at the perfect weight.
Thanks again
Dr Becky!
🫂 🇨🇦
Is this a new word for intermittent fasting?
I used to binge eat at night so now i stopped eating by 6 30pm
Hunger is not my problem it’s controlling my sweet tooth..
I've tried only having sweets on the weekend (and even then I might not want it) and it's really helped killing sugar addiction. I might eat some fruit during the week if I'm struggling with stress. Baby steps. I'd like to be off of sugar all together
Do you have any recommendations for trying to do this or lose weight for a mother of a busy family. It feels like dinner time is the only time everybody is at home and comes together to sit down. This often doesn't happen until 6:00 or 7:00 at night. I have two teenagers. Dinner time has always been a special time for everyone. I guess I would feel weird having eaten earlier without everybody?
Advice from a senior - - - - keep your special dinner time with family, to many families don’t do this anymore. There are other things you can do, like cut out sugars, go low carbs - - - - I find just watching healthy utubes, helps keep me on track. Hugs, ♈️
I agree that you should try to eat with your family. Do low carb if possible and IF earlier in the day for your health sake. You will have all the time in the world after the kids are grown to eat on your own schedule or lose weight.
What do you think the impact would be by eating 4 times in the six hour window instead of 3? I have gotten into the habit of eating 4 small meals
By eating 4 small meals, you are constantly raising your glucose level. This also makes your body work harder to rid itself of toxins. That is why she promotes RESTRICTING your eating window or eating timeframe.
@@learntocookketo I still do restrict my window to six hours. I eat 4 meals 2 hours so 8, 10, noon and 2pm instead of 3 meals at 3 hours intervals like 8, 11, 2pm. In each case it’s still a 6 hour window
I feel like eTRE also made my morning breath go away, not that it was like extremely bad or anything like that. Just me?
I dont understand this study. It’s like comparing apples to oranges. A better study would have been to compare those who ate from 8am-2pm and those who ate from 2pm-8pm. As it is, obviously one will lose more weight with a shorter eating window. Nonetheless, I am stalled, so I will move my eating window from 12noon to 1pm and see if that shakes things up.
I eat dinner between 3-4 pm and nothing after that and my sugar is still high in the morning My carbs are between 20-30, my calories are under 1000 and I exercise a 1/2 hour to 45 minutes 5 days a week. What am I doing wrong. Thank you
Try at least 1200 calories with at least 100 carb grams along with a 6 hour eating window 2 meals not 1 per day. When I do not eat enough calories and carbs, it messes up my weight loss. Good luck. Oh and at least 8 cups of water each day.
If I eat 1200 calories and 100 carbs I would never lose weight and would put on the weight I’ve lost. How would this help me have low sugar readings in the morning?
I’m not a doctor but do you weight lift at all ? Sometimes when we lose muscle it slows down the weight loss. Remember also that our bodies like it when we switch it up because it keeps your body from normalizing which it likes to do.
Too few calories overall. Keep the carbs low but 1000 is low daily intake. Depends on age and height etc of course.
Use a food tracking app (Dr Becky recommended Cronometer and it’s excellent)