BRIGHT SIDE(/)

(#) (/) (/profile

/login/)

A Diet Based on a Nobel Prize

Winning Idea Can Help You Lose
Weight and Slow Down Aging
(https://brightside.me
/inspiration-health/a-
diet-based-on-a-nobel-
(#) 1(#) 43(#) prize-winning-idea-can- 36k

help-you-lose-weight-
A Japanese scientist named Yoshinoriand-slow-down-aging-
Ohsumi discovered a principle
of eating that helps us stay young and 508460/comments)
healthy. It was so innovative,
Ohsumi received The Nobel Prize in Physiology or Medicine in 2016
(https://en.wikipedia.org/wiki/Yoshinori_Ohsumi).

When we starve for some time, the cells recycle everything old and
useless and become young. This process is called autophagy. Here
is a system that will help you use this process to your advantage. You
will only need to change one dieting habit.

ADVERTISEMENT

Bright Side has studied the different types of interval fasting and
chose the simplest and safest diet plan that will start the autophagy(#)
Your opinion...
process and keep you young and fit.
Get the Bright Side App FREE
(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#)
What
(/)
is a diet window? (/profile
/login/)

(#image387560)

© depositphotos.com (https://ru.depositphotos.com/9977923/stock-illustration-wall-
clock-on-white-background.html?utm_source=Adme&utm_medium=freesub&
utm_campaign=RU-brand)   © depositphotos.com (https://ru.depositphotos.com
/9977923/stock-illustration-wall-clock-on-white-
background.html?utm_source=Adme&utm_medium=freesub&utm_campaign=RU-
brand)  

The time in which we eat is called the diet window. Someone who
wakes up at 7 A.M. and has breakfast in an hour opens this window
at 8 A.M. If they have dinner between 8 P.M. and 10 P.M., this window
is 12-14 hours every day.
Before, people believed that they should eat more often but in small
amounts, because otherwise, the body would store the fat.

According to research (http://www.chicagotribune.com/lifestyles/health/ct-

meal-timing-weight-loss-20180327-story.html) done in 2017, those who eat
from 8 A.M. to 8 P.M. are less healthy than those who eat from 8 A.M.
to 2 P.M. When the diet window is narrower, the risk of having diabetes
(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388543/#R9), anemia,
or obesity is lower.

(#)
What happens if you narrow down your
eating window?
Get the Bright Side App FREE
(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(#image387610)

© pixabay.com (https://pixabay.com/ru/%D0%B1%D0%B8%D0%BA%D0%B8%D0%BD%D0
%B8-%D0%BC%D0%BE%D0%B4%D0%B5%D0%BB%D1%8C-%D0%B3%D1%83%D0
%B1%D1%8B-%D0%B6%D0%B5%D0%BD%D1%89%D0%B8%D0%BD%D1%8B-%D0
%B4%D0%B5%D0%B2%D0%BE%D1%87%D0%BA%D0%B0-885382/)   © pixabay.com
(https://pixabay.com/ru/%D0%B1%D0%B8%D0%BA%D0%B8%D0%BD%D0%B8-%D0
%BC%D0%BE%D0%B4%D0%B5%D0%BB%D1%8C-%D0%B3%D1%83%D0%B1%D1
%8B-%D0%B6%D0%B5%D0%BD%D1%89%D0%B8%D0%BD%D1%8B-%D0%B4%D0
%B5%D0%B2%D0%BE%D1%87%D0%BA%D0%B0-885382/)  

There have been many studies about the connection between the
decrease of a diet window and the levels of cholesterol, sugar in the
blood, appetite, and weight. In 2017, scientists tested their ideas
on people and narrowed their eating windows to 12, 8, 6, or 4 hours. All
of the people ate the same food as usual without choosing any special
foods. The number of calories in the control groups were the same.

The time restriction (http://www.sciencedaily.com/releases/2017/01

/170106113820.htm) helps to lose weight. This is because the body burns
more fat at night and the feeling of hunger decreases, and so does the
amount of used energy (http://www.ncbi.nlm.nih.gov/pubmed/23702187)
(#).

The small metabolic window is good for health in general for the
Get the Bright Side App
following reasons: FREE
(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 The protection from UV-light (http://www.cell.com/cell-reports/fulltext
BRIGHT, SIDE
/S2211-1247(17)30988-9) skin (/)
cancer, and aging increases.
(#) (/) (/profile
The risk of breast cancer (http://www.ncbi.nlm.nih.gov/pmc/articles /login/)
/PMC5388543/#R9) decreases.

The blood pressure decreases.

The risk of heart conditions (http://www.ncbi.nlm.nih.gov/pubmed

/28295377) decreases.

The quality of sleep becomes better.

Why is the time of eating so important?

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(#image387660)

© depositphotos.com (https://ru.depositphotos.com/183631076/stock-illustration-
(#)
biological-clock-human-body-level.html?utm_source=Adme&utm_medium=freesub&
utm_campaign=RU-brand) © pixabay.com (https://pixabay.com/ru/%D0%BF%D0
%BE%D0%B2%D0%B0%D1%80%D1%81%D0%BA%D0%BE%D0%B9-%D0%BA%D0
Get the Bright Side App (https://play.google.com/store/apps/detail
FREE
%BE%D0%BB%D0%BF%D0%B0%D0%BA-%D1%88%D0%B5%D1%84-%D0%BF%D0
referrer=utm_source%3Dweb_bright%2Bsid
 %BE%D0%B2%D0%B0%D1%80-1588125/)   © depositphotos.com
(https://ru.depositphotos.com/183631076/stock-illustration-biological-clock-human-
BRIGHT SIDE(/)
body-level.html?utm_source=Adme&utm_medium=freesub&utm_campaign=RU-
(#) brand) (/)
© pixabay.com (https://pixabay.com/ru/%D0%BF%D0%BE%D0%B2%D0%B0%D1 (/profile
%80%D1%81%D0%BA%D0%BE%D0%B9-%D0%BA%D0%BE%D0%BB%D0%BF%D0 /login/)
%B0%D0%BA-%D1%88%D0%B5%D1%84-%D0%BF%D0%BE%D0%B2%D0%B0%D1
%80-1588125/)  

It’s important not to just narrow the diet window, but also to choose the
right time to eat. Everybody has their own circadian rhythms
(https://en.wikipedia.org/wiki/Circadian_rhythm): the biological clock
connected with the change of day and night.

In the morning, the production of cortisol starts, and we have energy

and an appetite. In the evening, melatonin is produced which means
the body is preparing itself for sleeping and slowing down the internal
processes — including digestion.

If you eat in the evening, the biological clock loses its rhythm
(http://www.ncbi.nlm.nih.gov/pubmed/27339810).

You are tired in the morning, meaning the cortisol level is low.

During the day, the body wakes up.

In the evening, if the cortisol level is increasing, we are active and

hungry even though the body needs to sleep.

As a result, the risk of diabetes (http://www.ncbi.nlm.nih.gov/pubmed

/25831477), obesity and depression (http://www.ncbi.nlm.nih.gov/pubmed
/26367018) increases.

How to build your schedule

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(#image387710)

© depositphotos.com (https://ru.depositphotos.com/163770572/stock-photo-fried-egg-
and-mashed-avocado.html?utm_source=Adme&utm_medium=freesub&
utm_campaign=RU-brand)   © depositphotos.com (https://ru.depositphotos.com
/166798112/stock-photo-breakfast-vegan-plate.html?utm_source=Adme&
utm_medium=freesub&utm_campaign=RU-brand)  

To have the right biological schedule, you need to:

Wake up at 6 A.M. to 7 A.M. or when it’s light outside.

Have breakfast 30-60 minutes after waking up.

Start work 2-3 hours after waking up.

Eat more for breakfast than for lunch (http://www.ncbi.nlm.nih.gov

/pubmed/23512957).

Narrow the diet window to 6-8 hours, with no change in the number

of calories.

Scientists learned that those who choose a bigger breakfast

(http://www.ncbi.nlm.nih.gov/pubmed/23512957) and a smaller lunch lost
weight more quickly than those who did it vice versa.

The 9-hour window is a rough schedule to follow: Wake up at 7 A.M.,

then have a good breakfast at 8 A.M., eat less at noon, and after that,
eat dinner at 4 A.M. And if you can, don’t have dinner at all. (#)

How to fight the hungerFREE

Get the Bright Side App (https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(#image387760)

© depositphotos.com (https://ru.depositphotos.com/84251078/stock-photo-beautiful-
female-students-in-a.html?utm_source=Adme&utm_medium=freesub&
utm_campaign=RU-brand)   © depositphotos.com (https://ru.depositphotos.com
/84230120/stock-photo-girl-leisure-time.html?utm_source=Adme&
utm_medium=freesub&utm_campaign=RU-brand)  

Of course, many people worry about fighting hunger the entire evening.
The scientists that studied this phenomenon did too. As it turns out,
the hunger hormone is tied to our circadian rhythms. The hormone
level peaks in the blood at 8 A.M., 1 P.M., and 7 P.M.

After every peak, no matter if the person ate something or just drank
tea, 2 hours later, the flow of the hormone stops (http://idmprogram.com
/fasting-ghrelin-fasting-29/). This means that you shouldn’t trust the
feeling of hunger that makes you eat every three hours. Scientists
claim that over time, the body will get used to taking big breaks
between eating and the feeling of hunger will be weaker
(http://idmprogram.com/fasting-ghrelin-fasting-29/). And if you eat more
often, the hunger will be stronger.

It might be quite hard to narrow the diet window in the beginning.

During the first few days, you will feel like you could eat an elephant
after 7 P.M.! You can get through this phase by eating vegetables(#) and
fruit. A week later, the body will get used to it, your appetite will
be lower, your
Getsleep will be better,
the Bright Side App and your mood in the morning will
(https://play.google.com/store/apps/detail
FREE
be better. referrer=utm_source%3Dweb_bright%2Bsid
 As you can see, there is nothing really hard about this diet plan. Here
BRIGHT SIDE(/)
is what you need to do:
(#) (/) (/profile
Count how many hours your diet window is (if your breakfast
/login/)
is at 8 A.M., and your dinner is at 8 P.M, the diet window
is 12 hours).

Narrow your window down to 6-8 hours, and move it to the morning

(for example, from 8 A.M. to 2-4 P.M.).

Don’t count calories! After 1-2 weeks, the body will get used to this
and you will feel great in the morning.

Do you want to try this eating schedule? If yes, tell us what you think
in the comment section below!

Preview photo credit pixabay.com (https://pixabay.com/ru/%D0%B1%D0

%B8%D0%BA%D0%B8%D0%BD%D0%B8-%D0%BC%D0%BE%D0%B4%D0%B5%D0
%BB%D1%8C-%D0%B3%D1%83%D0%B1%D1%8B-%D0%B6%D0%B5%D0%BD%D1
%89%D0%B8%D0%BD%D1%8B-%D0%B4%D0%B5%D0%B2%D0%BE%D1%87%D0
%BA%D0%B0-885382/), pixabay.com (https://pixabay.com/ru/%D0%B1%D0
%B8%D0%BA%D0%B8%D0%BD%D0%B8-%D0%BC%D0%BE%D0%B4%D0%B5%D0
%BB%D1%8C-%D0%B3%D1%83%D0%B1%D1%8B-%D0%B6%D0%B5%D0%BD%D1
%89%D0%B8%D0%BD%D1%8B-%D0%B4%D0%B5%D0%B2%D0%BE%D1%87%D0
%BA%D0%B0-885382/)

(https://brightside.me/inspiration-health/a-
diet-based-on-a-nobel-prize-winning-idea-
Add your
can-help-you-lose-weight-and-slow-down-
(https://brightside.me
comment
aging-508460/comments/#add-comment-
/inspiration-health/a-
form) diet-based-on-a-nobel-
(#) 1(#) 43(#) prize-winning-idea-can- 36k
help-you-lose-weight-
and-slow-down-aging-
508460/comments)

(#) (#)
(https://api.whatsapp.com
/send?phone=&text=A
%C2%A0Diet%20Based%20on
%C2%A0a
%C2%A0Nobel%20Prize%20Winnin
%3A%2F
%2Fbrightside.me%2Finspiration-
health%2Fa-diet-based-
on-a-nobel-prize-
winning-idea-can-help-
you-lose-weight-and-
slow-down-aging-(#)
508460%2F%3Fguruwa)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
/wonder-curiosities/20-
(/wonder-curiosities/20-reasons-why-the-world-fell-in-love-with-canada-350560/)
reasons-why-the-
22(#) 1(#) 46(#) 5 275k
world-fell-in-love-with-
canada-350560
19 Reasons Why the World Fell in Love /comments)
With Canada
(/wonder-curiosities/20-reasons-why-the-world-fell-in-love-with-canada-350560/)

(https://brightside.me
(/creativity-art/26-differences-between-the-east-and-the-west-in-ironic-
/creativity-art/26-
illustrations-of-a-chinese-artist-499710/)
differences-between-
1(#) 1(#) 12(#) the-east-and-the-west- 34k
in-ironic-illustrations-
26 Differences Between the East and the West in Ironic
of-a-chinese-artist-
Illustrations of a Chinese Artist 499710/comments)
(/creativity-art/26-differences-
between-the-east-and-the-west-in-ironic-illustrations-of-a-chinese-artist-499710/)

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/inspiration-health/7-killer-ways-to-lose-inches-of-flab-from-all-over-your-
body-499960/) /inspiration-health/7-
killer-ways-to-lose-
1(#) (#) 21(#) 52k
inches-of-flab-from-all-
over-your-body-499960
7 Killer Ways to Lose Inches of Flab From All Over Your
/comments)
Body (/inspiration-health/7-killer-ways-to-lose-inches-of-flab-from-all-over-
your-body-499960/)

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/inspiration-health/a-scandinavian-diet-that-is-considered-to-be-one-of-the-
/inspiration-health/a-
simplest-diets-in-the-world-500110/)
scandinavian-diet-that-
2(#) (#) 38 (#) is-considered-to-be- 88k
one-of-the-simplest-
A Scandinavian Diet That Is Considered to Be One of the
diets-in-the-world-
Simplest Diets in the World (/inspiration-health/a-scandinavian-diet-
500110/comments)

that-is-considered-to-be-one-of-the-simplest-diets-in-the-world-500110/)

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/creativity-design/16-green-design-ideas-to-save-our-planet-before-its-too-
/creativity-design/16-
late-500160/)
green-design-ideas-to-
(#) (#) 17 (#) save-our-planet- 17k
before-its-too-
16 Green Design Ideas to Save Our Planet Before It’s Too
late-500160
Late (/creativity-design/16-green-design-ideas-to-save-our-planet-before-its-
/comments)

too-late-500160/)

(https://brightside.me
(/creativity-photography/15-weird-shots-suddenly-taken-by-the-google-
car-500710/) /creativity-photography
/15-weird-shots-
(#) (#) 6(#) 60k
suddenly-taken-by-the-
15 Weird Shots Suddenly Takengoogle-car-500710
by the Google Car
/comments)
(/creativity-photography/15-weird-shots-suddenly-taken-by-the-google-
(#)
car-500710/)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/wonder-places/20-must-visit-places-where-nature-went-crazy-with-landscapes-
500860/) /wonder-places/20-
must-visit-places-
5(#) (#) 25(#) 238k
where-nature-went-
crazy-with-landscapes-
20 Must-Visit Places Where Nature Went Crazy With
500860/comments)
Landscapes (/wonder-places/20-must-visit-places-where-nature-went-crazy-
with-landscapes-500860/)

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/inspiration-girls-stuff/10-ways-to-make-your-hair-longer-and-thicker-in-30-
/inspiration-girls-
days-501110/)
stuff/10-ways-to-
2(#) (#) 47 (#) 2 make-your-hair-longer- 98k
and-thicker-in-30-
How to Make Your Hair Longer and Thicker in 30 Days
days-501110
/comments)
(/inspiration-girls-stuff/10-ways-to-make-your-hair-longer-and-thicker-in-30-
days-501110/)

(https://brightside.me
(/inspiration-relationships/20-couples-who-are-kissing-boredom-goodbye-
/inspiration-
501160/)
relationships/20-
1(#) (#) 10(#) 1couples-who-are- 41k
kissing-boredom-
20+ Couples Who Are Kissing Boredom Goodbye (/inspiration-
goodbye-501160
/comments)
relationships/20-couples-who-are-kissing-boredom-goodbye-501160/)
(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/wonder-curiosities/internet-users-shared-19-easy-household-tips-we-didnt-
/wonder-curiosities
know-about-501810/)
/internet-users-shared-
1(#) (#) 13 (#) 19-easy-household- 79k
tips-we-didnt-know-
Internet Users Shared 19 Easy Household about-501810 Tricks We Wish
We’d Invented Ourselves (/wonder-curiosities/internet-users-shared-19-
/comments)

easy-household-tips-we-didnt-know-about-501810/)

(https://brightside.me
/inspiration-health/11-
(/inspiration-health/11-everyday-products-hiding-unpleasant-surprises-503010/)
everyday-products-
(#) 1(#) 28(#) 195k
hiding-unpleasant-
surprises-503010
11 Everyday Products Hiding Unpleasant /comments)
Surprises
(/inspiration-health/11-everyday-products-hiding-unpleasant-surprises-503010/)

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/inspiration-tips-and-tricks/10-everyday-things-that-should-not-be-picked-up-
/inspiration-tips-and-
from-the-ground-513760/)
tricks/10-everyday-
1(#) 1(#) 13(#) 1things-that-should-not- 69k
be-picked-up-from-the-
10 Everyday Things That Shouldground-513760 Not Be Picked Up From
the Ground (/inspiration-tips-and-tricks/10-everyday-things-that-should-not-
/comments)

be-picked-up-from-the-ground-513760/)

(https://brightside.me
(/wonder-people/look-at-people-who-do-their-job-so-passionately-you-want-to-
/wonder-people/look-
shake-their-hands-539560/)
at-people-who-do-
4(#) 1(#) 13(#) their-job-so- 150k
passionately-you-want-
Look at People Who Do Their Job So Passionately You
to-shake-their-hands-
Want to Shake Their Hands (/wonder-people/look-at-people-who-do-
539560/comments)
(#)
their-job-so-passionately-you-want-to-shake-their-hands-539560/)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
(/inspiration-girls-stuff/10-celebrity-diy-hacks-for-gorgeous-looks-everyone-can-
/inspiration-girls-
afford-608960/)
stuff/10-celebrity-diy-
2(#) (#) 14 (#) hacks-for-gorgeous- 19k
looks-everyone-can-
10 Celebrity DIY Hacks for Gorgeous Looks Everyone Can
afford-608960
Afford (/inspiration-girls-stuff/10-celebrity-diy-hacks-for-gorgeous-looks-
/comments)

everyone-can-afford-608960/)

(https://brightside.me
(/inspiration-psychology/11-cynical-truths-most-of-us-still-refuse-to-accept-
635860/) /inspiration-psychology
/11-cynical-truths-
2(#) 1(#) 37(#) 1 17k
most-of-us-still-refuse-
to-accept-635860
11 Cynical Truths Most of Us Still Refuse to Accept
/comments)
(/inspiration-psychology/11-cynical-truths-most-of-us-still-refuse-to-accept-
(#)
635860/)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
 BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(https://brightside.me
/wonder-curiosities/24-
(/wonder-curiosities/24-unwritten-rules-that-deserve-to-be-real-laws-714860/)
unwritten-rules-that-
19(#) 2(#) 64(#) 18 104k
deserve-to-be-real-
24 Unwritten Rules That Deservelaws-714860 to Be Real Laws (/wonder-
/comments)
curiosities/24-unwritten-rules-that-deserve-to-be-real-laws-714860/)

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid
(#)
BRIGHT SIDE(/)
(#) (/) (/profile
/login/)

(#)

Get the Bright Side App FREE

(https://play.google.com/store/apps/detail
referrer=utm_source%3Dweb_bright%2Bsid