EFEK INTERMITTENT FASTING TERHADAP SINKRONISASI WAKTU TIDUR PADA INDIVIDU DENGAN OVERWEIGHT DAN GANGGUAN TIDUR
Keywords:
Intermitten Fasting, Kualitas Tidur, Penurunan Berat Badan, Time-Restricted EatingAbstract
Pendahuluan: Intermittent fasting (IF), khususnya time-restricted eating (TRE), merupakan strategi diet yang berpotensi menurunkan berat badan dan meningkatkan kesehatan metabolik. Efektivitasnya diduga lebih optimal bila diselaraskan dengan ritme sirkadian, terutama pada pendekatan early TRE.
Metode: Kajian ini dilakukan melalui systematic literature review berdasarkan pedoman PRISMA, dengan menelaah delapan randomized controlled trial (RCT) yang mengevaluasi pengaruh IF/TRE yang diselaraskan dengan waktu tidur terhadap penurunan berat badan, kualitas tidur, dan parameter metabolik pada individu overweight atau obesitas.
Hasil: Sebagian besar studi melaporkan penurunan berat badan moderat (~2-4%), perbaikan profil lipid, dan penurunan tekanan darah, dengan efek yang lebih menonjol pada intervensi early TRE atau bila dikombinasikan dengan olahraga. Beberapa studi juga mencatat perbaikan kadar glukosa puasa, insulin, dan HbA1c, terutama pada kelompok early TRE. Dampak terhadap kualitas tidur bervariasi: satu studi menunjukkan peningkatan skor Pittsburgh Sleep Quality Index (PSQI), sedangkan studi lain tidak menemukan perubahan signifikan. Namun, tidak ada bukti bahwa TRE memperburuk pola tidur.
Kesimpulan: Early TRE menunjukkan potensi lebih besar dalam meningkatkan kesehatan metabolik dan, pada beberapa kasus, kualitas tidur pada individu overweight atau obesitas. Meski demikian, diperlukan RCT lanjutan yang mengintegrasikan intervensi sinkronisasi waktu tidur untuk mengonfirmasi adanya efek sinergis tersebut.
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