What we’ll cover:

• An insight into what Time-Restricted Eating (TRE) really means
• How TRE can be beneficial for your health and wellbeing
• Practical tips on how to successfully and safely implement TRE

Introduction

‍In today’s busy world, it can be hard to maintain healthy eating habits. With so much going on, it’s easy to fall into patterns that don’t support our health. This is where time-restricted eating (TRE) can help. TRE isn’t about giving up your favourite foods — it’s about setting a daily time window for eating. By doing this, you can support better health and well-being.Time-restricted eating (TRE) is a type of intermittent fasting where you eat all your daily meals within a set timeframe, often between 8 to 12 hours, and fast for the remaining 12 to 16 hours. It works with your body’s natural daily cycle (your circadian rhythm) to support better metabolism and overall health.It’s important to remember that TRE is not right for everyone. The approach to eating that works best will be different for each person. Your healthcare team will consider your personal needs, lifestyle, and health before recommending any specific strategy.At Roczen, some people find success starting with a 16:8 strategy (16 hours of fasting and an 8-hour eating window), but it’s also fine to try more flexible options, like 14:10 or 12:12, and see what works for you.Benefits of TRETime-restricted eating can have many health benefits. Here’s how it could support your well-being:

• Improves metabolic health: Eating during a set window that aligns with your body’s natural clock may support better blood sugar control and help your body burn fat more efficiently. It could also reduce the risk of developing certain metabolic health conditions, like type 2 diabetes.
• Better eating habits: A shorter eating window encourages meal planning and mindful food choices. It may reduce the urge to snack on highly processed foods, especially in the evenings.
• Supports digestive health: Taking a break from eating gives your digestive system more time to rest, which may reduce bloating, improve gut health, and allow for more effective digestion.
• May promote weight loss: By eating within a set timeframe, you may naturally reduce your daily calorie intake. This can help with sustainable weight loss without the need for strict dieting or calorie counting.
• Improves sleep quality: Finishing meals earlier in the evening can support better sleep. When your body isn’t working to digest food late at night, it can focus on rest and repair instead.

While these benefits are promising, it’s important to note that TRE is not suitable for everyone. People with certain medical conditions or those on specific medications may need a different approach. Speak to your healthcare provider before starting any fasting approach.Top tips for successful TREIf you’re new to time-restricted eating, start slowly and be kind to yourself as you adjust.

Here are some helpful tips to make it work for you:

1. Start gradually: If jumping straight into a 16:8 approach feels overwhelming, begin with an easier option like 14:10 or 12:12. These approaches offer a gentler transition and allow you to get used to eating earlier in the day. If possible, finish eating earlier in the evening, as eating late can impact sleep.
2. Plan your meals in advance: When your eating window is shorter, it helps to be prepared. Plan your meals ahead of time so you’re less likely to grab highly processed snacks or takeaways. Preparing food in advance makes it easier to stick to your window and avoid feeling rushed.
3. Stay hydrated: During fasting periods, it’s still important to stay hydrated. Water, herbal teas, and black coffee (if suitable for you) are all good options. Staying hydrated can reduce feelings of hunger and support focus and energy levels.
4. Listen to your body: Pay attention to how you feel during TRE. If you feel light-headed, overly fatigued, or unwell, it may be a sign you need to make adjustments. Consider adding a healthy snack during your eating window or speaking to your healthcare provider for guidance.
5. Be consistent: Sticking to the same eating and fasting windows each day makes it easier for your body to adjust. Consistency helps your body get used to this new rhythm and makes it easier to maintain in the long term. If you have days when it’s not possible to follow the schedule, don’t worry — just get back on track when you can.

Who should be cautious about TRE?

While many people benefit from time-restricted eating, it isn’t suitable for everyone. People with certain health conditions or specific medical needs may require a different approach. For example:

• Children, pregnant people, and people with low body weight

If you’re unsure whether TRE is right for you, make sure to speak to your clinician. Everyone’s health needs are different, and what works for one person may not work for another.

Summary

‍Time-restricted eating (TRE) offers a flexible way to support your health without requiring a complete diet overhaul. By focusing on when you eat and aligning it with your body’s natural rhythm, you may see improvements in metabolic health, weight loss, eating habits, and sleep quality.But it’s important to remember that TRE isn’t right for everyone. Your approach should be tailored to your unique needs and health goals. Some people may prefer a gentler approach, like 14:10 or 12:12, before working up to a 16:8 schedule.If you’re considering time-restricted eating, start slowly, listen to your body, and stay consistent. Focus on meal planning, hydration, and consistency to make the most of this approach. And if you’re unsure, speak to your healthcare provider for guidance.With patience and flexibility, you can find an eating approach that fits your lifestyle and supports your long-term well-being.