Recent studies show that eating earlier in the day and within a 10-hour window is healthy.
BY VICTOROCTOBER 9, 2022DIET, EATING DISORDERS, WEIGHT LOSSContents hide
1 Eat late at night
1.1 Effects of late-night eating
1.1.1 Gaining weight if you eat late at night
1.1.2 Diabetes syndrome
1.1.3 Reflux
1.1.4 Bad food decisions
1.2 Researchers announced there might be the best time of day to eat.
1.3 Eating after midnight may “tilt the scale” in favor of weight gain.
1.4 A 10-hour eating window could lower heart disease risk factors.
1.5 Conclusion.
1.5.1 Share this:
1.5.2 Related
Eat late at night
Eat late at night is one of the most common subjects of discussion in the press, on tv, and many social media networks. Eating late at night can cause acid reflux and have a detrimental impact on one’s ability to control blood sugar, blood pressure, and weight. Poor eating choices could be one of several possible causes of this.
Effects of late-night eating
Eating late at night may impact your food preferences, weight, disease risk, and acid reflux. However, keep in mind that each of these subjects requires extra study.
Gaining weight if you eat late at night
Although many people worry that eating late may cause weight gain, the evidence is not conclusive.
The idea that your body’s capacity to burn food, commonly known as food-induced thermogenesis, varies throughout the day is one theory that might back up this assertion. In the morning, it is higher, and in the evening, it is lower. Limiting your calorie consumption later in the day
may also help you avoid weight gain by indirectly lowering your calorie intake.
Diabetes syndrome
Numerous studies indicate that eating late or over a prolonged period of time may raise your chance of developing metabolic syndrome. The conditions that make up the metabolic syndrome are insulin resistance, obesity, high blood pressure, and high cholesterol.
In one study, 20 adults were compared to compare the metabolic consequences of eating a late dinner (9 p.m.) versus a typical dinner (6 p.m.). Compared to the usual dinner, the late dinner was associated with higher blood sugar levels the next morning and a slower breakdown of dietary fat.
Reflux
Eating too late may raise your risk of acid reflux depending on the quantity and quality of the meal, particularly if you go to bed soon after the meal.
When stomach acid starts to irritate the esophageal lining, reflux ensues. In the long run, it might result in gastroesophageal reflux disease (GERD).
An early dinner was found to lessen acid reflux symptoms in a study that compared the effects of a 6 p.m. meal with a 9 p.m. meal in healthy adults.
Bad food decisions
Eating later in the day may cause you to overeat or select quick, simple items like chips, sweets, or ice cream that are probably harmful.
In fact, a study of 104 obese individuals found that 45% preferred sweets as a nighttime snack.
Additionally, skipping meals during the day may result in binge eating at night. According to one study, people who ate fewer meals than the recommended three per day felt less satisfied than those who ate three meals or more.
Making less satisfying food choices may also make you feel more hungry.
In research involving 35 obese men, those who ate a full diet rich in protein and fiber reported having less appetite.
Researchers announced there might be the best time of day to eat.
According to two small studies published on Tuesday in the journal Cell Metabolism, eating relatively early may help with weight loss, and keeping meals inside a 10-hour window may enhance blood sugar and cholesterol levels.
In the first study, it was discovered that eating later made people feel more puckish over the course of a day than when they ate the same meals earlier in the day. The study participants’ adipose tissue appeared to retain more calories on a later eating schedule than an early one, and late eating caused them to burn calories at a slower rate. Overall, the research indicates that eating later can raise one’s risk of becoming obese.
In the second study, which involved a group of firemen, it was discovered that eating within a 10-hour window resulted in fewer “bad cholesterol” particles, potentially lowering the risk of heart disease. Additionally, those firemen with underlying medical issues, including diabetes, high blood pressure, and high cholesterol, saw improvements in their blood pressure and blood sugar levels during that eating window.
Courtney Peterson, an associate professor of nutrition sciences at the University of Alabama at Birmingham who was not involved in either study, believes that the two studies add to the growing body of research suggesting that there may be ideal times to begin and finish eating.
“You have a biological clock inside of you that helps you perform tasks more effectively at certain times of the day. The mid-to-late morning appears to be when your metabolism is at its finest in most people, “Peterson said
Circadian rhythms, the body’s internal clock that helps control sleeping and waking, have been linked to changes in people’s appetite, metabolism, and blood sugar levels, according to earlier studies.
When considering six or eight hours, Panda stated, “You might notice a benefit, but individuals might not stick to it for a long period.”
A 10-hour window appears to be a “sweet spot,” according to Satchidananda Panda, professor at the Salk Institute and co-author of the firefighting study because the more stringent limitation that many intermittent fasting diets call for is difficult to keep.
A 10-hour window appears to be a “sweet spot,” according to Satchidananda Panda, professor at the Salk Institute and co-author of the firefighting study because the more stringent limitation that many intermittent fasting diets call for is difficult to keep.
Eating after midnight may “tilt the scale” in favor of weight gain.
The first of the two new investigations included 16 overweight or obese participants. They experimented with two different diets for a day each. First, while the majority of the participants waited until nearly five hours after waking up, others started eating an hour after their typical wake-up time. Then, at a later time, the two groups altered their schedules.
According to Frank Scheer, principal author of the study and director of the Medical Chronobiology Program at Brigham and Women’s Hospital, the meals they all ingested were the same, and the number of calories and nutrients was constant throughout both schedules.
Leptin, a hormone that aids in the feeling of fullness, was shown to be reduced by an average of 16% by late eating when the hormone levels of participants were examined. Furthermore, persons who ate late had a higher chance of feeling hungry (people self-reported their appetite level at 18 times throughout the day).
The researchers also discovered that late eaters had a greater appetite for meat, dairy, veggies, and salty and starchy meals. According to Scheer,
this may be because people seek more foods that are high in energy when they are hungry.
The study also discovered persistent alterations in fat tissue linked to the late-eating pattern, suggesting a higher propensity for forming new fat cells and a lower propensity for fat burning.
Finally, the findings showed that people who ate later expended roughly 60 fewer calories per day than people who ate earlier. However, Peterson noted that this was “equal to eating an extra half apple a day, so it’s not that big of a change.”
Although a study published in the same journal last month revealed that eating a large breakfast and a light dinner did not increase calorie burn, Peterson noted that the two studies looked at various outcomes.
When you consume calories later in the day, your body processes them differently. According to Peterson, “from this study, we can derive quite clear recommendations that people shouldn’t skip breakfast. It tips the scales in favor of weight growth and fat gain.”
However, Scheer stated that further study is required before he feels confident in making any recommendations.
A 10-hour eating window could lower heart disease risk factors.
In the second trial, 137 San Diego, California firefighters adopted a Mediterranean diet consisting primarily of fruit, vegetables, seafood, and olive oil for a period of 12 weeks. While the other firefighters typically ate over a 13-hour period, 70 firefighters consumed their meals within a 10-hour window.
The firefighters wore wearable gadgets to assist researchers in monitoring their blood sugar levels and recorded their meals in an app. The majority of those who took part in the 10-hour group ate between 8
and 9 am and 6 or 7 pm (though they occasionally strayed outside the window, extending to an 11- or 12-hour period).
According to Peterson, time-restricted eating among healthy firemen demonstrated “favorable effects that should translate into less built-up plaque in the arteries and less cardiovascular disease.” Additionally, the firefighters in that group reported a higher standard of living.
Blood pressure and blood sugar levels were lowered by time-restricted meals in firefighters with heart disease risk factors.
Time-restricted eating has been linked to better blood sugar and blood pressure regulation, but this is the first study to examine this significantly among shift workers, according to Peterson.
According to earlier animal studies, “organs get some rest from digesting food so they can divert their energy towards mending cells” during times of fasting.
According to Panda, a period of fasting also appears to facilitate the breakdown of accumulated pollutants. Peterson further added that the body could eliminate sodium during fasts, which in turn reduces blood pressure.
In the next five to ten years, she predicted, we would finally see official recommendations on eating windows or mealtimes in the United States.
Simple methods to avoid late-night eating routine.
You may prevent the eat late at night routine by employing a few simple measures.
Enjoy your daily meals. Regular meals throughout the day, especially those that are substantial, like those high in protein and fiber, may lessen the urge for late-night eating.
Keep snacks out of the house. The habit of eating late at night falls under the adage “out of sight, out of mind.” You are more likely to eat food if it is more readily available. Place snacks in places you can’t see them if you’re inclined to eat late at night or avoid storing them at home.
You should floss. Brushing your teeth is similar to alert your body that you have finished eating for the day. Additionally, some foods taste bad after brushing. Have you ever tried immediately following with an orange? I don’t advise it.
Consume herbal tea. After a long day, instead of searching through the refrigerator, try establishing new, healthy routines that don’t include food. One straightforward solution is to make a pot of relaxing chamomile tea to avoid late-night eating habits.
Obtain an early night. You might have more opportunities to plunder the refrigerator at night if you stay up late.
Insufficient sleep may also increase your hunger hormone levels, which will cause you to eat more. Sleep for 7-8 hours every night.
Conclusion.
There is no universally accepted scientific consensus regarding the ideal time of the day to stop eating, despite some studies indicating that your body may process food differently during the day compared to the process if you eat late at night.
According to some data, if you eat late at night, it may have a negative impact on weight and metabolic risk factors. But the caliber and amount of your meals matter just as much.
Your own tastes, as well as other elements like work, hunger levels, and cultural traditions, may influence when you should finish eating.
Is it easy to stop eat late at night?
At the Philadelphia Weight Loss Clinic, we have many patients who complain that their biggest problem is that they eat late at night. They can’t make the 10 hours window recommended by dietologists because the last time they eat is around 10-11 pm, and breakfast is usually at 5 am before leaving to work.
When you can’t control the late-night eating at night, you may need professional help, and at the clinic, we recommend hypnosis the best and the most effective way of changing your subconscious mind and creating a positive synapsis to stop eating late at night.
If you need help, contact Philadelphia Weight Loss Clinic at (267) 4033085 and schedule your appointment for hypnotherapy.
We specialize in treating eating disorders, and late-night eating is one of them.