It’s no secret that the average American diet has room for improvement. Less than one in fifty adults have a heart-healthy diet according to the American Heart Association. And at least half of adults consume a “poor” diet based on low intake of vegetables, fruit, and wholegrains, and a high intake of sugar and sodium.
When it comes to dietary choices, barriers to change are plentiful. It is not easy to revamp your grocery list and gain the courage to try new recipes and cooking techniques. Some may need to develop better knife skills and new meal prep strategies to stay on track. Plus, those who cook for loved ones may face an uphill battle. Accepting new ingredients may take considerable effort in some households.
Another barrier to change is that most of us do not have an accurate understanding of our current diet. For example, a large-scale study indicated that “75% [of adults] overrate the healthfulness of their diet.” And many studies show that we consistently underreport our food intake, especially those who have higher BMIs. These issues point to a need for alternatives that can help us adjust our energy intake.
A new consideration has emerged beyond food choices: when you eat. The fasting period can be gradually extended to spend more more time in the fat burning zone, breaking down energy stores to fuel the body. Extending your mealtime spacing generates ketones that further enhance metabolic health. And, compared to caloric restriction, extending your mealtime spacing is considered “easier-to-execute” based on higher compliance in experimental studies.
What is the best ratio in a 24-hour day? This depends on your lifestyle and health goals. Effective ratios for health improvements include fasting-to-eating ratios of 16:8, 12:12, and 10:14. (For instance, 16:8 is a mealtime spacing fast of 16 hours, which includes sleep, and a daily eating window of 8 hours.) All three approaches support weight loss and improved insulin sensitivity in most adults, especially in those with excess body fat and an earlier eating window.
Surprisingly, at least three studies controlled all food consumed and still realized weight loss, despite no overt attempts to reduce weight. This suggests that regardless of food choices, a shorter eating window may be ideal for those who are aiming for fat loss.
Shorter eating windows can reverses metabolic issues that stem from long eating windows. Most of us underestimate our true eating window, the time between the first calories ingested to the very last calories consumed in a given day.
More than half of Americans have an eating window that exceeds 15 hours. And our eating patterns are erratic on average. We eat many snacks and drink caloric beverages throughout the day, such that the three-meal structure is absent for most American adults. Clearly, this erosion of set mealtimes adds to the difficulty many experience in managing their weight.
When we aim for behavior change, awareness is the first step. Awareness is heightened by tracking the number of mealtime spacing hours, and this can help us make gradual changes. The Treo Whole-person Platform includes a personalized Habit Builder option, in which members can keep track of their mealtime spacing duration and if desired, extend it. This is customizable for each member to allow for incremental adjustments.
The emphasis on tracking reflects that it works. Several studies confirm that tracking has a large significant positive effect on our daily health awareness. This can help us make the healthier choice when faced with options. Studies also show that within two weeks of beginning to track behavior, small but significant positive effect on confidence and health engagement occur.
Treo helps member track a variety of behaviors with minimal effort. Personal data and trends can be viewed to help them connect their actions to outcomes. And certified Wellness Coaches can add an extra layer of accountability and support for motivated users.
Behavior theory posits that this personalized integration helps members reflect on their daily choices, paving the way for lasting behavior change. When it comes to Treo, tracking is just one of many ways to engage with the platform. Many members more heavily rely on other platform assets, including on-demand fitness classes, cooking classes, sleep support, and resilience-building tools.
You can learn more about the details of eating at the right times here. Email info@treowellness.com to see how you can benefit from the most customizable behavior change platform on the market.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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