Table of contents:
- Can late meals hurt your figure?
- How much does it cost to have your last meal?
- When can you eat your last snack?
2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
It all depends on what you are going to eat.
You can often hear that in order to maintain a good figure, you should not eat after six in the evening. There is also an opinion that it is better to focus on your schedule and arrange the last meal at least 2-4 hours before bedtime. Both of these statements make sense, although they should not be taken as an axiom. Let's figure it out together.
Can late meals hurt your figure?
Our bodies handle food differently depending on the time of day. Food stays in the stomach longer at night R. H. Goo, J. G. Moore, E Greenberg, N. P. Alazraki. Circadian variation in gastric emptying of meals in humans / Gastroenterology, and less energy is spent on its assimilation M. Romon, J. L. Edme, C Boulenguez, J. L. Lescroart, P Frimat. Circadian variation of diet-induced thermogenesis / The American journal of clinical nutrition.
In addition, eating late can slow down your metabolism. In one small experiment, K. P. Kelly, O. P. McGuinness, M. Buchowski. Eating breakfast and avoiding late-evening snacking sustains lipid oxidation / PLoS biology observed that when participants ate a heavy snack an hour before bedtime, they burned 15 grams less fat per day than when they ate the same serving for breakfast.
In another study, C. Gu, N. Brereton, A. Schweitzer. Metabolic Effects of Late Dinner in Healthy Volunteers-A Randomized Crossover Clinical Trial / The Journal of clinical endocrinology and metabolism, with the participation of 20 men and women, found that if you have dinner at six in the evening - three hours before bedtime, then fat oxidation will be 10% higher than if you do it at 22 o'clock.
Similar data were obtained in a two-week study by M. Hibi, A. Masumoto, Y. Naito. Nighttime snacking reduces whole body fat oxidation and increases LDL cholesterol in healthy young women / American journal of physiology. Regulatory, integrative and comparative physiology with 11 women. Participants who had a 200 kcal snack at 10 am burned 6, 2 g more fat per day than women who ate at 11 pm (fat oxidation increased by 12%).
A late dinner can slow fat oxidation by 10-12%.
In addition, heavy late meals can interfere with C. A. Crispim, I. Z. Zimberg, B. G. Reis. Relationship between Food Intake and Sleep Pattern in Healthy Individuals / Journal of clinical sleep medicine for you to fall asleep on time and have a good night's sleep Do people really get nightmares from eating late? / Harvard Health, and lack of sleep increases appetite 1. C. Hirotsu, S. Tufik, M. L. Andersen. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions / Sleep Science
2. C. B. Cooper, E. V. Neufeld, B. A. Dolezal. Sleep deprivation and obesity in adults: a brief narrative review / BMJ open sport & exercise medicine and traction K. Spiegel, E. Tasali, P. Penev, E. V. Cauter. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite / Annals of internal medicine to sweet foods.
How much does it cost to have your last meal?
Try to eat at 18-19 hours. This meal schedule can accelerate fat oxidation, improve insulin sensitivity, and promote weight loss.
So, in the experiment K. C. Allison, C. M. Hopkins, M. Ruggieri. Prolonged, Controlled Daytime versus Delayed Eating Impacts Weight and Metabolism / Current biology involving 12 healthy young adults, a daily meal from 8 am to 7 pm provided figure benefits over a later regimen of 12 to 11 pm.
With the same calorie intake, those who finished eating at 7 pm lost weight in 8 weeks and lost weight at the waist.
But if, due to work and other matters, you cannot sit down at the table until 20-22 o'clock, you should not make sacrifices and go to bed hungry. A late dinner will not necessarily lead to weight gain, and an early dinner will not necessarily lead to weight loss.
Reviewed by M. Fong, I. D. Caterson, C. D. Madigan. Are large dinners associated with excess weight, and does eating a smaller dinner achieve greater weight loss? A systematic review and meta-analysis / The British Journal of Nutrition 10 scientific papers on the topic, four studies showed a relationship between body mass index of participants and late dinner volume, five found no such association, and one proved the opposite.
So if you're used to eating late and still feeling good and not gaining weight, keep up the good work.
If you're looking to lose weight, try replacing a full meal with a high-protein snack.
When can you eat your last snack?
Small, high-protein snacks 30 minutes before bed will not only not harm your figure, but can also help with weight loss.
Two small experiments 1. T. A. Madzima, L. B. Panton, S. K. Fretti. Night ‑ time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college ‑ aged men / The British journal of nutrition
2. T. A. Madzima, J. T. Melanson, J. R. Black. Pre-Sleep Consumption of Casein and Whey Protein: Effects on Morning Metabolism and Resistance Exercise Performance in Active Women / Nutrients in young men and women have shown that 30-48 grams of protein 30 minutes before bed increases energy expenditure the next day by 4 –5.5%.
In addition, there are data 1. A. W. Kinsey, W. R. Eddy, T. A. Madzima. Influence of night-time protein and carbohydrate intake on appetite and cardiometabolic risk in sedentary overweight and obese women / The British journal of nutrition
2. M. J. Ormsbee, A. W. Kinsey, W. R. Eddy. The influence of nighttime feeding of carbohydrate or protein combined with exercise training on appetite and cardiometabolic risk in young obese women / Applied physiology, nutrition, and metabolism, that a serving of protein powder half an hour before bedtime increases the feeling of fullness the next day. At least this is true for overweight women.
Thus, you will not only go to bed full and without heaviness in the stomach, but you will also spend more energy and eat less the next day.
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