Eating your last meal at 2:00 PM can help you lose weight & # 39; because it suppresses your appetite & # 39;
Eating your last meal for the day at 2 pm may sound like torture – but it can help you lose weight.
Scientists discovered that fasting with a six-hour eating window from 8:00 am can suppress appetite and lower levels of hunger hormones.
It has previously been thought that diets help people shed the pounds by helping them burn more calories.
However, the study suggests that limiting meal times helps people just eat less, and it may be due to eating in accordance with the natural body clock.
Eating all meals between 8 a.m. and 2 p.m. can help you lose weight, as University of Alabama scientists demonstrate that fasting diets can suppress appetite
Although experts have long claimed that it is not what you eat, but when researchers said this is the first time that a study has shown how meal times affect metabolism.
The study at the University of Alabama tested Early Time-Restricted Feeding (eTRF), a type of fasting where dinner is eaten at noon.
Researchers took 11 men and women who had to lose weight, between 20 and 45 years old with a BMI between 25 and 35 years.
Participants tried two different meal timing strategies, one in which they ate three meals for 12 hours, between 8 a.m. and 8 p.m.
The other strategy saw that they only had six hours to eat three meals, between 8 a.m. and 2 p.m.
The same amounts and types of food were consumed in both schedules that the participants carried out for four consecutive days.
On the fourth day, researchers measured the metabolism of participants by placing them in a breathing room.
This allowed them to see how many calories, carbohydrates, fat and proteins were burned by each of the volunteers.
Researchers also measured the appetite of the participants every three hours while they were awake, as well as hunger hormones in the morning and evening.
They discovered that the six-hour eating window improved the ability to switch between burning carbohydrates into fat for energy.
It also increased fat burning, the researchers reported under the leadership of Dr. Courtney Peterson in the Obesity magazine.
EXPLANED: HOW DOES THE CIRCADIAN RHYTHM WORK
In a healthy person, the cortisol level peaks around 8 o'clock in the morning, waking us (in theory), and falls to the lowest level at 3 o'clock the next day, before returning to its peak five hours later.
Ideally, this 8-hour peak is caused by exposure to sunlight, if not an alarm. If this is the case, the adrenal glands and brain will start pumping adrenaline.
Cortisol levels begin to fall in the middle of the morning, while adrenaline (for energy) and serotonin (a mood stabilizer) continue to pump.
& # 39; The metabolic rate and core body temperature rise in the afternoon, making us hungry and ready to eat.
The cortisol levels begin to fall steadily in the afternoon. Metabolism slows down and fatigue occurs. The serotonin gradually changes to melatonin, causing drowsiness. Our blood sugar levels drop and at 3 o'clock, when we are in the middle of our sleep, the cortisol levels fall low 24 hours a day.
The six-hour eating window also helped lower levels of hunger hormone ghrelin, which stimulates appetite.
The researchers said that eating earlier in the day is synchronous with circadian rhythms – the body's internal clock.
Circadian rhythms determine the body's hormones and metabolism, related to hunger, fatigue and mood, based on exposure to sunlight.
Dr. co-author Eric Ravussin said that coordinating meals with circadian rhythms might be a powerful strategy to reduce appetite.
Dr. Peterson added: & # 39; We suspect that most people find meal timing strategies useful for losing weight or staying on weight. & # 39;
She said this is because these strategies naturally seem to curb appetite, which means people can eat less.
Dr. Peterson added: & # 39; Whether these strategies help people lose body fat should be tested and confirmed in a much longer study. & # 39;
The use of fasting diets for health is strongly disputed. Yesterday, scientists said that teenagers who skipped breakfast were more likely to have a high BMI.
Advocates swear by fasting a diet to reduce stress, improve energy, protect against type 2 diabetes and reduce weight.
Previously, research on the topic conflicted with whether meal timing strategies helped with weight loss by burning more calories or reducing appetite.
This study did not test other sober methods, including the popular 5: 2, which fights 500 calories for two days and eats healthily, but normally five.
Nor did it test the 16: 8, which limits the food to noon & # 39; noon, with a 16-hour fast window during the night.
But rResearchers have previously found that eating between 8:00 am and 2:00 pm, followed by an 18-hour daily fast appetite even more during the day, compared to eating between 8:00 am and 8:00 pm.
WHAT IS THE INTERMITTENT QUICKLY 16: 8 DIET?
The 16: 8 diet is a form of intermittent fasting.
Followers of the eating plan are fast 16 hours a day and eat whatever they want in the remaining eight hours – usually between 10 AM and 6 PM.
This can be more tolerable than the well-known 5: 2 diet – where followers limit their calories to 500 for two days a week – to 600 a day and then eat normally for the remaining five days.
In addition to weight loss, 16: 8 intermittent fasting is believed to improve blood sugar levels, stimulate brain function and help us live longer.
Many prefer to eat between noon and 8 p.m. because it means they only have to fast & skip breakfast at night, but still can eat lunch and dinner, along with a few snacks.
When you eat, it is best to opt for healthy options such as fruits, vegetables and whole grains.
And drink water and unsweetened drinks.
The disadvantages of the fasting plan can be that people eat too much during the hours they can eat, which leads to weight gain.
It can also lead to digestive problems in the long term, as well as hunger, fatigue and weakness.
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