Dinner at 6 PM or 9 PM, isn't that a big difference? Indeed, it is! As per a study published in Cell Metabolism and reported by Science...
Dinner at 6 PM or 9 PM, isn't that a big difference? Indeed, it is! As per a study published in Cell Metabolism and reported by ScienceAlert, the timing of our meals matters.has a direct impact on how our bodies metabolize and accumulate fat.In other words, consuming food late at night may result in weight increase, even if your dietary habits remain unchanged.
Three processes that account for all things
Neuroscientist Frank Scheer and his team from Harvard Medical School aimed to investigate the reason behind late meals contributing to fat accumulation. For this purpose, they carried out a meticulously controlled experiment involving 16 individuals who were overweight or obese, under two different scenarios:
- In the first instance, meals were consumed at9 a.m., 1 p.m., and 6 p.m.
- In the second, they were surprised to1:00 PM, 5:00 PM, and 9:00 PM
The outcomes? Three significant impacts were noted:
- Metabolism slows downThe body burns fewer calories following a late meal.
- Hunger increases: the levels of the hormone that signals fullness, leptin, decrease when meals are consumed late.
- Fat storage intensifiesGenes responsible for the formation of new fat cells (adipogenesis) become more active, whereas those associated with fat breakdown (lipolysis) become less active.
In brief: consuming food later leads to fewer calories burned and more stored.
When our genetics adhere to the schedule
Our metabolic processes operate based on ainternal biological clock: the well-known circadian rhythm. This "clock" controls various functions including body temperature and hormone production. And it dislikes being disrupted.
Eating late is somewhat similar tonourishing the body as it begins to prepare for sleep. Result:
- Digestion is slower.
- The body uses less energy.
- Satiety signals are disrupted.
As per the research, individuals who consumed their meals at 9pm burned fewer calories compared to those who ate at 6pm, despite having the same number of calories and similar sleep patterns.
"These findings indicate that mealtimes affect the human body's functions, regardless of other lifestyle elements. says Frank Scheer.
The perfect hour for dinner (as per research)
Based on recorded information, the critical time is before 7 p.m. for most people. Consuming food earlier in the evening allows the body3 to 4 hours to process before going to sleep, assisting in controlling blood sugar levels and burning fat.
But be cautious: it also relies on your daily habits! If you stay up late, having dinner around 8 p.m. is totally fine, but the main point is todo not consume food right before going to sleep.
What if we are unable to eat sooner?
Stay calm, there's no need to completely overhaul everything in a single day. Here are some recommendations endorsed by nutritionists to reduce the effect of eating late:
- Lighten up on dinnerChoose lean proteins such as fish, tofu, and eggs, along with vegetables and fiber, instead of meals high in carbohydrates or fats.
- Stay away from quick-acting sugars in the evening(sweets, drinks, sugary cereals). They promote insulin spikes, and thus fat accumulation.
- Listen to real hunger, not routine: occasionally, we eat late because we've "always done it like this", not because we are hungry.
- Start moving following your mealA 10 to 15-minute walk can assist in controlling blood sugar levels and stimulate metabolic activity.
The connection between eating times and sleep
Another intriguing point is that consuming food late also interferes with sleep quality. The process of digestion releases energy and increases body temperature, whereas sleep demands the exact opposite.
Bad sleep is independently linked toeasier weight gain: it interferes with the hunger (ghrelin) and fullness (leptin) hormones. A genuine cycle of negativity!
"Eating sooner also leads to improved sleep at night - and better control of your hunger the following day.", say the researchers.
In a nutshell
- Eating late slows down fat burning,
- Increases feelings of hunger,
- and stimulates fat storage by activating certain genes.
The body benefits from an early, modest, and consistent evening meal: between 6 and 7:30 PM, preferably.
So, tonight, if you're unsure whether to watch "one more episode" or start setting the table... you know what to choose ;)
