Eating late is dangerous as it imbalances fat burning and metabolic hormones, leading to weight gain and heart disease.
Having a large meal for breakfast that is rich in protein and carbs is linked to weight loss, research finds.
Indeed, studies suggest that it may quadruple weight loss in the long-term.
Now a study has shown that eating more calories later has many metabolic consequences, such as preventing fat loss, increasing triglycerides and low-density lipoproteins (LDL) cholesterol, which are biomarkers of cardiovascular disease risk.
Eating later also negatively effects the hormone ghrelin, which is responsible for feelings of hunger and the satiety hormone leptin, which is responsible for feeling full or satiated after eating.
Moreover, it elevates the hormone insulin and so blood glucose levels, which can lead to weight gain and diabetes.
Dr Namni Goel, the study’s lead author, said:
“Eating later can promote a negative profile of weight, energy, and hormone markers — such as higher glucose and insulin, which are implicated in diabetes, and cholesterol and triglycerides, which are linked with cardiovascular problems and other health conditions.
We know from our sleep loss studies that when you’re sleep deprived, it negatively affects weight and metabolism in part due to late-night eating, but now these early findings, which control for sleep, give a more comprehensive picture of the benefits of eating earlier in the day.”
The study compared the effect of delayed eating on human health with eating earlier.
For the study, participants of healthy weight first ate earlier for 8 weeks then later for a further 8 weeks.
Eating earlier consisted of three meals plus two snacks between 8 am and 7 pm.
The later eating condition consisted of three meals plus two snacks starting from noon and finishing at 11 pm.
During this time they were allowed to sleep between 11 pm to 9 am.
The research team found that compared to eating earlier, the delayed eating led to weight gain.
There were other negative indicators including high insulin, glucose, triglyceride and cholesterol levels, which suggested a poor metabolism.
Eating early helped participants to feel full for longer and so stopped overeating during the evenings.
Kelly Allison, study co-author, said:
“While lifestyle change is never easy, these findings suggest that eating earlier in the day may be worth the effort to help prevent these detrimental chronic health effects.
We have an extensive knowledge of how overeating affects health and body weight, but now we have a better understanding of how our body processes foods at different times of day over a long period of time.”
Another study by Dr Goel and colleagues suggested that eating less at night reduces the mental problems caused by lack of sleep.
About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
The study was presented at SLEEP 2017, the 31st Annual Meeting of the Associated Professional Sleep Societies LLC.
10 Best Carbs for Breakfast
Build a better a.m. meal with these nutrient-dense complex carbs for all-day energy.
Frosted Flakes? No. Bagels? No. Donuts? Heck to the no. Sorry folks, but we’re not about to give you permission to believe empty carbs are the answer to your morning jumpstart. We are, however, here to preach about which carbs are best for your body at the breakfast table. So quit thinking that carbs for breakfast might sound like a surefire way to wind up sleepier than before you ate because these options can actually give you the energy and nutrients you need for a great day! Find out which complex carbs get our expert approval and start building a better breakfast pronto!.
All hail the mighty oat! Oats have 10 grams of protein per half-cup serving and your fiber-packed bowl will slow down the metabolism of the sugar from these carbs. “Oatmeal is a great source of complex carbs that fuel the body and fiber to decrease the risk of heart disease,” says nutrition and fitness expert Jim White. He suggests pairing oatmeal with blueberries, walnuts, and milk for a filling, nutrient-rich morning meal.
We’re not usually into recommending cereal since most boxes are belly bombs and blood-sugar-spiking nightmares. But this healthy cereal is made with just whole-grain wheat and wheat bran—two of our favorite complex carbs. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, a bowl of Wheat Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats.
If you want to lose the gut, you’ve got to exercise—-no surprise there. And your best shot of fitting in a workout often comes by fitting it into your morning routine. But here’s a fact that’s not so obvious: Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated—more hydrated than water, in fact—and its natural sweetness helps push more energy into your muscles. Drink up!
Can you believe that mango has more carbs than a bowl of pasta? We know, it’s kinda crazy! But there are 50 grams per mango (!) and just a half fruit packs an entire day’s worth of vitamin C, a nutrient that wards off fat-storing cortisol spikes. If mangos typically make an appearance in your daily smoothie, add a scoop of protein powder and a handful of raw oats to increase your drink’s protein and fiber content, which slows the digestion of the fruit’s sugars.
It’s official: You can stop fearing bread! Ezekiel bread is a nutrient-dense bread is loaded with sprouted lentils, protein, and good-for-you grains that keep you going. Top it with avocado, peanut butter, or a tiny bit of honey for a healthy and craving-crushing breakfast.
Whether you use it as the base for your banana quinoa muffins (yum!) or throw it into your omelets, this ancient grain is a solid start to your day. Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats.
Yes, apples are carbs, but they are also one of the very best sources of fiber—which means you should eat them at every opportunity. A study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, belly fat was reduced by 3.7 percent over five years. And a study at the University of Western Australia found that the Pink Lady variety had the highest level of antioxidant flavonoids (a fat-burning compound) of all the apples.
Packed with protein, crammed with calcium, and popping with probiotics, Greek yogurt has all the makings of the best weight loss foods. But here’s an easy tip to remember: Some of the carbs come from a yogurt’s naturally-occurring sugar, but they can also come from if there are added sugars. The Greek yogurt you choose really shouldn’t have more than 5-11 grams of carbs per serving; if you’re in the 20-ish range, your yogurt is most likely not the best for your body because of all that sugar.
A cup of blueberries has 21 grams of carbs, but they couldn’t be better for you. These little blue bullets are loaded with polyphenols—chemical compounds that prevent fat from forming—and they actively burn belly fat. It’s theorized that the catechins in blueberries activate the fat-burning gene in belly-fat cells. In one study by the Federation of American Societies for Experimental Biology, blueberries were found to decrease lipids by 73 percent!
Last but certainly not least, the beloved banana is indeed a carby fruit. But these are complex carbs and bananas do a ton of great things for you, like instantly debloating a puffy tummy. Not only does the fruit increase bloat-fighting bacteria in the stomach, it’s also a good source of potassium, which can help diminish water retention. Bananas are rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout.
DECEMBER 2, 2016