Time-Restricted Eating (TRE) — Evidence-Based Food Profile | Designed Nutraceuticals
Time-Restricted Eating (TRE)
Time-restricted eating aligns the eating window with the body's circadian rhythm, typically a 10-hour window during daylight hours. Clinical trials show superior metabolic outcomes compared to calorie counting alone, including reduced blood pressure, improved lipids, and better sleep quality.
14
Conditions studied
9
Documented benefits
Strong
Evidence level
Food
Classification
Key Benefits
- Circadian alignment -- eating during daylight hours synchronizes metabolic processes with biological clockEstablished
- Reduces blood pressure -- TREAT trial showed significant reduction without caloric restrictionStrong evidence
- Improves lipid profile -- reduces LDL and triglycerides; increases HDLEstablished
- Enhances sleep quality -- avoiding late-night eating reduces nocturnal cortisol and improves melatoninEstablished
- Reduces visceral fat -- preferentially targets metabolically dangerous abdominal fatEstablished
- Improves gut microbiome diversity -- fasting periods allow beneficial bacteria to proliferateEstablished
- Activates migrating motor complex (MMC) -- gut-cleaning mechanism requiring 4-5 hours fastedEstablished
- Reduces cancer risk markers -- lower IGF-1 and insulin reduce proliferative signalingEstablished
- Improves athletic performance -- fat adaptation during fasting window enhances enduranceEstablished
Relevant Conditions
Amounts Studied in Research
Eat within a 10-hour window aligned to morning/midday (e.g., 7am-5pm or 8am-6pm). Avoid eating within 3 hours of sleep. Advance the window gradually over 2-4 weeks.
Amounts shown are those investigated in published research or commonly referenced in nutritional literature. They are not universal prescriptions. Consult a healthcare provider before starting any supplement.
Cautions & Interactions
Shift workers may need to adjust window to their active hours. Athletes with high training loads should ensure adequate caloric intake within the window. Not suitable for those with hypoglycemia without medical guidance.
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