Intermittent fasting (IF) has become the most popular diet in the last year. IF refers to episodic periods of little or no calorie consumption. Time-restricted feeding (TRF) is a form of intermittent fasting that requires limiting the consumption of calories to a window of time, typically between 8 and 12h daily. It is important to introduce IF gradually, for example you can start fasting 12h a day and build up to 16h or more.
How to start practising time-restricted feeding
Most people find easy to do 8h eating window by starting to eat late morning, perhaps around 10-11am, and having their last meal with their families around 6-7pm. In the morning black coffee or tea is ok.
Main beneficial effects of TRF for cancer prevention and treatment
TRF can help to achieve weight loss in a more sustainable way than calorie restriction. Studies suggest a strong link between excess body weight and multiple types of malignancies including postmenopausal breast cancer. After breast cancer treatment, it is easy to be at higher risk of becoming obese. Chemotherapy, steroids, and hormonal therapy can all accelerate weight gain. TRF minimises sugar cravings and hunger pang, stabilises insulin levels, and reduces dangerous belly fat. All key factors to achieve a healthy weight loss.
TRF can also protect our brain and may help decreasing, brain fog, a common side effect of cancer treatment.
TRF protects the formation and growth of cancers by increasing autophagy, a vital in-house self-cleaning process. Autophagy is the process by which the body clean out damaged cells, to generate newer, healthier cells. A vital process for cancer prevention.
Other TRF benefits include improve gut microbiome, optimise energy production, and reduce free radical cell damage.
How to maximise the health benefits of TRF?
The benefits of TRF can be maximise with the following supplements: a multi vit & min formula, and astaxanthin, an antioxidant with multiple health benefits including anti-cancer, anti-diabetic, anti-inflammatory and immune-stimulating effects. Important also is the intake of good quality organic protein (fish, meat, or eggs) or 2 scoops of whey protein isolate powder for those that are vegetarian. Least but not less, ensure to consume daily a large helping of organic vegetables (ideally 3-4 cups with different colours) to provide all the essential micronutrients and phytonutrients for optimal health.