Scientifically, schedule your meals to lose weight

Sitting down to a meal at set times isn’t always easy, especially when one’s life is busy. But it is important for him to be aware of when to eat to ensure that his body remains as healthy as possible.

According to what was published by the site Eat This Not ThatThe results of scientific studies indicate that the timing of eating meals can affect weight loss goals, as eating late in the evening, in particular, can make weight loss more difficult.

scientific studies

A small study, the results of which were published in the Journal of Clinical Endocrinology & Metabolism, found that those who ate dinner at 9 p.m., versus those who ate it at 6 p.m., had higher blood sugar levels the next morning, along with lower fat oxidation. .

Another study, published in the journal Nutrients, found that eating late in the evening can affect weight loss because the body’s ability to burn calories is lower at night than it is during the day.

In the new study, published in the journal Cell Metabolism, researchers from Brigham and Women’s Hospital conducted a randomized, controlled, crossover trial that looked at the effect of later eating on hunger, as well as weight gain and loss. They discovered that eating later increased hunger while decreasing the amount of energy used while awake.

Expressive

The opposite of intermittent fasting

Catherine Gervasio, a registered dietitian, says, “The timing of meals is an important factor in controlling body weight, as the results in this study show how important it is to maintain a stable metabolic rate by eating consistently at regular intervals. In contrast to the growing popularity of the intermittent fasting system However, a regular meal period of 3 to 4 hours is still ideal for keeping blood sugar steady at normal levels, and metabolism at a steady rate.”

Ghrelin and leptin

“Eating later, as shown by the study, affects the supposed normal function of the body’s hormones, specifically, ghrelin and leptin,” says Gervasio.

And when it comes to the former, Gervasio explains, “ghrelin is generally known as the ‘hunger hormone’ because it stimulates appetite.” Therefore, “when the stomach is empty, levels of the hormone ghrelin increase,” noting that “this is consistent with the results of the study that eating later may contribute to increased hunger and appetite and may lead to weight gain.”

Leptin, on the other hand, is responsible for the feeling of fullness, says Gervasio. The study suggests that eating later reduces leptin levels, which means a lower ‘feeling of fullness.’ When this happens, the body may naturally crave more food. food in a shorter time.

Regular periods and balance

Gervasio concludes her advice, saying, “Everyone has a different metabolic rate. Therefore, each person needs a different amount of daily calories and ratio of macronutrients. Aside from the timing of meals, the best way to lose weight (or to prevent the risk of obesity) is to follow a diet.” A balanced diet at regular and consistent intervals.