Dec. 3, 2024 – Ann is in OurLittleCorner today
The 14-Hour Rule
I’m going to guess that the majority of you probably ate more than usual this past Thanksgiving week. And I’m guessing you’re thinking you need to cut back a little before the next holiday blast of excessive eating. Well, I have a suggestion that seems to be based upon some good research. The University of Utah has a great article about an easy way to cut back. It’s not a new idea or anything that hasn’t already had lots of press, but it’s still worth a reminder. The title of the University’s article? “Time Your Meals to Lose Weight.”
Because I’ve always been a morning person – and a sleepyhead (my college besties couldn’t believe I was asleep by 9 every night even in the midst of finals), it’s easy for me to follow this rule. But I think it’s also easy for most everyone else. Here’s what the University of Utah article suggests:
Try Getting at Least 12 Hours of Fasting a Day
“Giving your body enough time to be in the fasted state is easier than you may think….if you want to lose weight, it’s important to get in at least 12 hours of fasting every day. If you’re able to get 14 hours or more, even better. To maximize your benefits, that fasted time needs to be sustained and continuous. But when are you ever going to get that fasted time in your day? Simple: when you sleep.“
“If you eat dinner around 6PM every night and don’t eat breakfast until 8AM, that’s a full 14 hours of fasting. All it takes is eating breakfast and dinner at a regular time and cutting out any after dinner snacks. Your meal times don’t need to be exact, just remember that even twelve hours between meals will give your body a benefit.“
Andy and I easily fall into a 13-hour stretch between meals. We always eat an early dinner (around 6 pm) and we’re always up and have breakfast on the table around 7 am (might I add that our early rising – somewhat unusual for us “elders” – is because Andy has to hit the road by 8 or 8:30 for his bicycle rides; I would be happy to sleep until 7!).
According to an article on the Johns Hopkins Medicine website: Experts note that even 50 years ago, it was easier to maintain a healthy weight in the United States. There were no computers, and TV shows turned off at 11 p.m.; people stopped eating because they went to bed. Portions were much smaller. More people worked and played outside and, in general, got more exercise.
With internet, TV and other entertainment available 24/7, many adults and children stay awake for longer hours to watch TV, scroll through social media, play games and chat online. That can mean sitting and snacking all day — and most of the night.
I really hate the use of the word “fasting;” surely there’s a more user-friendly word that could be used! And Andy is worried about whether we’d just eat a lot more during the 10 allowed daytime hours. In any case, this 14-hour plan seems like a relatively easy way to help post-holiday waistline issues.
Andy’s the recipe guy today, but I think that this is the appropriate blog to recommend our Christmas Eve Salad, aka “Ensalada de Nochebuena.” Or just call it Crunchy Fruit Salad, as we do in our Recipes. Why today? It’s a salad that will be great with your evening meal; and, when you eat again 14 hours later, it will be a delicious breakfast treat. I’m going to fix ours right now!
