Everyone knows that eating less can reduce weight, but is eating less enough? Is it enough to eat healthily?
Some studies have found that eating time can also affect the effect of weight loss.
Researchers in Spain recruited 420 people and divided them into two groups to make exactly the same diet and exercise plan.
The difference is that they eat dinner at different times, half before 3 pm and the other half after 3 pm.
Twenty weeks later, they found that people who ate before 3 pm lost 5 pounds more.
Listen to the nutritionist, what is going on here?
Eat more during the day and less at night.
Under the condition that the total calorie intake is the same in one day, the calorie distribution of three meals is inverted pyramid, which is more conducive to weight loss.
A study published in the journal Obesity pointed out that people who had an inverted pyramid of calories at three meals lost 19 pounds (17.2 kg) during a 12-week weight loss plan. They had 700 calories, 500 calories and 200 calories at three meals from morning till night.
However, the subjects who had pyramid-shaped meals lost only 8 pounds (7.2 kg).
Researchers also found that in addition to the obvious weight loss effect, people who ate a full breakfast also improved their blood sugar, insulin level, blood lipid and satiety.
However, if you consume too many calories at a later time, it is likely to lead to weight gain, body fat accumulation and more likely to feel hungry.
Researchers speculate that the human body may have evolved such a mechanism: daytime metabolism is more efficient and can burn more calories.
In other words, although the amount of calories consumed during the day is high, the utilization rate of energy is also high. The food eaten is converted into energy and consumed and metabolized.
However, the energy utilization rate at night is poor. If you eat too much, you can only stay in your body and convert it into fat.
The most taboo is to eat from morning till night.
Some girls have a small appetite and cannot eat too much breakfast to make the standard [inverted pyramid].
So, eat less and eat more, eat again when hungry, is it okay to have a long flow of water?
Better not.
Researchers found that limiting the total eating time is equally important for weight loss than limiting the total calories.
It is best to limit the eating time throughout the day to 8-9 hours. For example, if breakfast is eaten at 8 o’clock in the morning, it is more appropriate to settle dinner at 17 o’clock at the latest.
The advantage of this is that it can lose more weight and body fat and preserve more muscles. Throw away useless (fat) and leave useful (muscle). Only in this way can the weight loss retain the results and is the least likely to rebound.
There must be someone else to say, I can’t do it, what should I do? Don’t be afraid, there are also three ways for you:
Eat a big meal early
Put the fullest meal of the day before 3 pm.
If there is time, breakfast is best served well. Please refer to this formula:
Sufficient staple food + high quality protein + healthy oil + fresh fruits and vegetables.
For example, whole wheat bread, milk, tender fried eggs, and a handful of nuts. Or is it a traditional Chinese breakfast with coarse cereal porridge, plain steamed buns with boiled eggs, and an apple for an extra morning meal.
If you are a late riser and have no time to eat a big meal in the morning, you can have a luxurious lunch.
Anyway, it is better not to leave the big meal until the evening.
Eat dinner early and eat less.
It is best to settle dinner before 6: 30. The later you eat, the less you eat.
If lunch has been gorgeous enough, it is perfect to have some porridge for dinner.
In terms of food types, priority should be given to those that eat less during the day, which may be coarse cereals, vegetables and high-quality protein. Cooking is best light and less oil, cooking is preferred, and frying is less.
Eating too much at night is too good, which not only increases the digestive burden, but also easily causes psychological burden…
Try to concentrate on eating time
The first prerequisite for losing weight is to limit the total calories. If the total eating time can be limited at the same time, it may have the effect of icing on the cake.
Attention! This is not to encourage [the 16-hour food cut-off method], nor is it to advocate [not eating after noon].
The best time to eat a day is within 8 ~ 9 hours.
It is especially convenient for late risers who are used to eating brunch together. For example, breakfast at 10 o’clock, lunch at 2 o’clock and dinner at 7 o’clock.
However, for most early risers, it is quite difficult to concentrate on eating unless you can eat dinner at 5 pm, then stop arranging strenuous physical activity and go to bed at 8 or 9 pm.
Having said so much, the most important thing is:
Develop regular eating habits
As we all know, losing weight cannot be separated from [shut up and keep your legs open]. In fact, this process is also shaping us to develop a healthier lifestyle.
It’s time to eat, sleep, eat, sleep and be in a good mood before you have the strength to lose weight, isn’t it?