EARLY TIME RESTRICTED EATING (eTRC) DIET - BY MISHKWAATH
Aug 4
2 min read
I am Mishkwaath a nutritionist at The Kenko Life.
What Is eTRE?
Early Time-Restricted Eating (eTRE) is a form of intermittent fasting that limits your daily eating window to the early part of the day, typically between 6 a.m. and 3 p.m or often 8 a.m. to 2 p.m. is recommended for beginners.
Unlike other intermittent fasting methods (like 16:8 or OMAD), eTRE isn’t just about calorie restriction; it focuses on meal timing to align with your circadian rhythm (your internal body clock), which influences digestion, hormone release, and metabolism.
How does it work?
Here's what happens to your body during the day
Morning (6–10 a.m.):
Insulin sensitivity is high
Body is primed to digest and utilize nutrients efficiently
Midday (10 a.m.–2 p.m.):
Metabolism peaks
Calorie burning and nutrient absorption are at their highest
Evening (after 4 p.m.):
Digestion slows down
Late eating can spike blood sugar and interfere with sleep
Who Should Consider eTRE?
eTRE may be ideal for:
People with prediabetes or type 2 diabetes
Individuals seeking non-pharmaceutical metabolic improvements
Early risers with flexible morning schedules
Those trying to reduce inflammation or optimize sleep
Who Should Avoid or Modify eTRE?
Pregnant or breastfeeding women
People with a history of eating disorders
Individuals on medications requiring food at night
Those with thyroid or adrenal conditions
Athletes who train late and need post-exercise nutrition
Always consult a healthcare provider before making significant dietary changes.
Tips for Getting Started
Start gradually: Move dinner earlier by 30 minutes each week.
Front-load calories: Eat more in the morning to avoid feeling deprived later.
Stay hydrated: Dehydration can amplify fatigue during fasting hours.
Track how you feel: Monitor energy, mood, sleep, and hunger.
eTRE isn’t just about eating less, it's about eating smarter and earlier.By aligning your meals with your natural biological rhythms, you may unlock significant benefits for your metabolism, sleep, and long-term health.