TIME RESTRICTED EATING : GATEWAY TO SUSTAINABLE WEIGHT LOSS AND HEALTH.pptx

THIS INFORMS ABOUT THE TIME RESTRICTED EATING IS THE EASIEST WAY TO LOSE WEIGHT

1. Time Restricted Eating: Gate way to sustainable weight loss and health Dr.D.Gunasingh MD DCH(18.5, 81) Professor of Pediatrics, Dean & Principal, Arunai Medical College & Hospital

2. ANIMALS ONLY EAT WHEN THEY ARE HUNGRY!!! Only humans work with the philosophy that one needs to eat three square meals a day. Animals in the wild don't follow this rule, so they hardly die of diseases.

3. The soccer team went nine days without food

4. TIME RESTRICTED EATING Focuses on limiting food intake to a specific window of time each day, typically within 6 to 12 hours, while fasting for the remaining hours. INTERMITTENT EATING Cycling between periods of eating and fasting, but the fasting periods may be longer and vary in frequency. It’s more flexible and can include different fasting patterns.

5. TIME RESTRICTED EATING Insulin level drops Lose weight ,sustainable Hunger is controlled Restriction to when you can eat Growth hormone secretion is high Uses fat (ketones) as fuel Preserves muscle Increase in metabolism CALORIE RESTRICTED DIET Insulin level increases Lose weight, then gains even more Hunger is present Restriction to what you can eat Growth hormone secretion is inhibited Uses glucose (glycogen) as fuel Loses muscle Decrease in metabolism

6. Weight loss methods Calorie restricted diet Low carb diet Palio diet Keto diet Intermittent fasting TRE Drugs Metabolic surgery

7. Time Restricted Diet is

8. HOW IT WORKS? .       Insulin sensitivity : During periods of fasting, insulin levels decrease, which can improve insulin sensitivity and glucose control.    Autophagy:   B ody breaks down and recycles damaged cells and cellular components. Fasting has been shown to increase autophagy, which may help to reduce the risk of age-related diseases and delay aging.     Metabolic switching : is when our body switches its energy source from glucose to fat. .   Hormonal changes:   Fasting can lead to changes in the levels of several hormones, including Insulin,growth hormone, cortisol, and leptin, which can help to improve body composition and reduce the risk of chronic diseases.

9. How TRE works…

10. Hormonal changes

11. A correlation between time-restricted eating and increased mortality, but it could not show cause and effect. P eople who restricted their food intake to an eight-hour daily window had other habits or risk factors that might explain their increased likelihood of dying from heart disease. Recall bias. It is only abstract…

12. Benefits of weight loss

13. Started TRE OMAD since May 31 this year and reduced almost 14 kg till now

14. intermittent fasting style of eating helped reduce visceral fat by 4–7% over a period of 6–24 weeks  Waist circumference is indicator of how much visceral fat we are carrying.  H igher risk of Type 2 diabetes, Cadio vascular complication,Hyperlipidemia if waist circumference is: 90 cm or more (35.5 inches) for men, and 80 cm or more (31.5 inches) for women Waist circumference

15. 5-year follow-up of the randomised Diabetes Remission Clinical Trial ( DiRECT ) of continued support for weight loss maintenance in the UK: an extension study Michael Ej Lean   1 ,  Wilma S Leslie   2 ,  Alison C Barnes   3 ,  Naomi Brosnahan   4 ,  George Thom   2 ,  Louise McCombie   2 ,  Tara Kelly   5 ,  Keaton Irvine   5 ,  Carl Peters   5 ,  Sviatlana Zhyzhneuskaya   5 ,  Kieren G Hollingsworth   5 ,  Ashley J Adamson   6 ,  Falko F Sniehotta   7 ,  John C Mathers   6 ,  Yvonne McIlvenna   8 ,  Paul Welsh   9 ,  Alex McConnachie   10 ,  Alasdair McIntosh   10 ,  Naveed Sattar   9 ,  Roy Taylor   5

16. How to start… Reason for losing weight Set a achievable goal stop gaining weight itself a first step to goal Track your progress BMI/Waist circumference Support group Persistent and Patient Slow and steady is sustainable Professional support S elf-motivation plays a crucial role in helping you stay on track and achieve your goals. 

17. Preparing to lose weight

18. TRE for beginners

19. Circadian rhythm fasting

20. DIET TO BE FOLLOWED Protein Fibre Avoid junk and naked carbs Avoid over eating Water Exercise

21. Controling craving Good sleep Eat slowly Drink lot of water Salt Stress Protein Healthy Fat High Fiber diet Healthy food( No junk) Exercise N uts/Coconut Soup/Lemon juice with salt Green Tea without sugar or sweetner Cinnamon Chia seeds Apple Cider Vinegar Avoid triggers- Vegetables/ Coffee

22. TRE with caution Pregnant mother Lactating mother Children Type one diabetes

23. Failures in intermittent fasting…

24. Message… TRE is ideal method for weight loss and other heath benefits F-Fat loss A- appetite control S- Superior to Calorie Restricted T- Time restricted- When I-Insulin low/Improve sleep N- Novel method G- HGH high Zero Cost Easy to follow It is not a diet…but life style change

25. Arunai Weight Loss Clinic…soon.. Life style modification CR LCD Drugs TRE Exercise Batriatric Surgery

26. Message… Follow TRE … live a healthy life