早い時間の夕食（絶食時間の増加）で食欲低下 → 体重減少〜 eTRF

2019/07/30

▼早い時間の夕食（絶食時間の増加）で食欲低下 → 体重減少

Medical Tribuneで面白い記事がありました。

＞夕食を早い時間に済ませ、1日の中で食事に費やす時間を制限するEarly Time-Restricted Feeding （eTRF）という減療法をご存じだろうか。米・Louisiana State University’s Pennington Biomedical Research CenterのEric Ravussin氏らは、eTRFは脂肪を燃焼させる作用以上に食欲の低下を推進して体重の是正に寄与するとのクロスオーバーランダム化比較試験の結果をObesity（2019; 27: 1244-1254）に発表した。

・eTRFとそうでない群を入れ替えて実験

・eTRF群とそうでない群でカロリー消費量の差はなかった

・eTRF群とそうでない群でグレリン*濃度の有意な低下と、変動幅の縮小が認められた

* グレリン：空腹ホルモン。空腹時に増加。変動幅が少ないことは、突発的な空腹感（衝動）が少ないことを示す。

>さらに、eTRF群では代謝柔軟性（metabolic flexibility）が有意に向上し（Δ0.041、P＝0.0006）、1日当たりの非蛋白質呼吸商（脂肪燃焼）の有意な増加が確認された（Δ 0.021、P＝0.05）。

立派な研究で、結果も納得できるもの。

いま流行りの「月曜断食」などの理論にも合いそう。

とにかく夜は食べちゃダメだな💦

絶食12時間励行！

2019 Aug;27(8):1244-1254. doi: 10.1002/oby.22518.

Early Time-Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans.

Ravussin E¹, Beyl RA¹, Poggiogalle E^1,², Hsia DS¹, Peterson CM^1,³.

Author information

Abstract

OBJECTIVE:

Eating earlier in the daytime to align with circadian rhythms in metabolism enhances weight loss. However, it is unknown whether these benefits are mediated through increased energy expenditure or decreased food intake. Therefore, this study performed the first randomized trial to determine how meal timing affects 24-hour energy metabolism when food intake and meal frequency are matched.

METHODS:

Eleven adults with overweight practiced both early time-restricted feeding (eTRF) (eating from 8 am to 2 pm) and a control schedule (eating from 8 am to 8 pm) for 4 days each. On the fourth day, 24-hour energy expenditure and substrate oxidation were measured by whole-room indirect calorimetry, in conjunction with appetite and metabolic hormones.

RESULTS:

eTRF did not affect 24-hour energy expenditure (Δ = 10 ± 16 kcal/d; P = 0.55). Despite the longer daily fast (intermittent fasting), eTRF decreased mean ghrelin levels by 32 ± 10 pg/mL (P = 0.006), made hunger more even-keeled (P = 0.006), and tended to increase fullness (P = 0.06-0.10) and decrease the desire to eat (P = 0.08). eTRF also increased metabolic flexibility (P = 0.0006) and decreased the 24-hour nonprotein respiratory quotient (Δ = -0.021 ± 0.010; P = 0.05).

CONCLUSIONS:

Meal-timing interventions facilitate weight loss primarily by decreasing appetite rather than by increasing energy expenditure. eTRF may also increase fat loss by increasing fat oxidation.

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