Eating dinner early can help the body lose weight

This is an automatically translated article.

Your weight gain is mainly determined by the amount of calories put into the body, not how the calories are used. Nutritionists have hypothesized that calories in and calories out in weight management. However, new research has found that the time you eat can play an important role in weight gain.

1. The relationship between dinner and dinner time

Recent research shows that eating dinner late can be linked to weight gain and high blood sugar regardless of calorie intake. Eating dinner at 10 p.m. instead of dinner at 6 p.m. can affect your blood sugar levels and your ability to burn fat. The study also showed that people who ate late at night had nearly 20 percent higher blood sugar levels and about 10 percent lower fat burning compared to those who ate dinner earlier.

2. The reason why eating late is related to weight gain

According to a study published today in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism, late dinner is associated with increased weight gain and high blood sugar, regardless of meal type. with the meal you ate before or not.
The researchers performed a randomized controlled clinical trial, taking healthy people and feeding them at two different times, food control, diet control, and sleep duration control. of these people.
The study was conducted in a research group with 20 healthy volunteers (10 men and 10 women) to find out how their bodies metabolized dinner eaten at 10pm, instead of having dinner at 6pm. All study participants went to bed at the same 11 p.m. time.
Research results show higher blood sugar and lower fat burning when eating late at night, even when everyone eats the same meal. This result surprised other researchers. Other researchers who have done similar research looking at circadian rhythms and diet and other labs have shown that if you eat out of your body's normal circadian rhythm, you do not metabolize glucose in the same way. Research shows that people who often have the habit of eating late at night will have nearly 20% higher blood sugar levels and the ability to burn body fat will decrease by about 10% compared to those who usually have the habit of eating dinner early. .
Not only that, the author pointed out that this study is much more detailed than previous research on this topic. Participants wore activity trackers, took blood samples, underwent sleep studies and body fat scans, and ate foods containing inactive markers to measure metabolism. fat.

People are closely monitored while they are in the lab. In addition to having blood drawn every hour, the author monitored their activity and sleep for 2 weeks before they arrived in the lab, the author also provided a stable isotopic marker of the ingested fats that were burned burned or oxidized when entering the body.
When asked if this study provides compelling evidence that when and not necessarily what you eat can cause weight gain, the author stated: "I think this at least shows that There is a biological rationale or biological explanation for how the timing of meals might affect how your body processes those calories.
Findings may help guide eating habits: Researcher Diewald, of the Centers for Obesity Education and Prevention adds that the findings have significant implications for disease prevention: Study This paper serves as a reminder that cultivating eating habits not only addresses traditional factors such as meal quantity and portion sizes but also meal timing, which can influence the risk of chronic diseases. such as diabetes and cardiovascular disease. And how to eat dinner to lose weight will continue to be learned to solve this content.
According to author Diewald, dinner ranks as the largest meal of the day for most adults in terms of calories. So how does an effective weight loss dinner work? The author further explains that busy people often rush through breakfast and lunch, which often means eating later and more than they should. So this may cause these subjects to crave a big meal late at night, as this study highlights that eating late at night may lead to some effect on glucose metabolism or metabolism. fat metabolism, and is also likely to affect healthy young adults of normal weight.

3. The purpose of dinner to lose weight

Diewald recommends eating a protein-rich snack, such as Greek yogurt sprinkled with nuts, in the late afternoon if you know you'll be home late. The purpose of dinner is to help you lose weight effectively, curb your appetite a bit so that if you have to eat later than expected, it can be a snack.

Options might include a small salad with grilled chicken, half a sandwich and fruit, or a cup of vegetable soup and a glass of low-fat milk. Try to eat your biggest meal for breakfast or lunch if you can.
Late dinner can be seen as a risk factor for weight gain and high blood sugar regardless of calorie intake. The researchers found that not everyone reacted in the same way, and those who were accustomed to going to bed early often gained the most weight when using a late dinner. People with the habit of eating at night are usually the least affected by the change in meal times. According to the researchers, this is strong evidence that eating a late meal causes weight gain even if you don't increase your calorie intake.
Experts say, when working all day long, you should eat a healthy snack in the afternoon to curb late cravings.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com