The time you eat dinner in the evening has a big impact how many calories you burn Appetite and fat (or adipose) tissue in the body increase during the day, according to a study conducted by researchers at the Harvard Medical School at Brigham and Women’s Hospital.
The study, published in Cell Metabolism, found that eating late is twice as likely to make you hungry compared to eating early.
“Accumulating data suggests that eating earlier in the day is associated with weight loss and improved weight loss success,” said Harvard Medical School professor of medicine and medical hours at Brigham University. Senior author Frank AJL Scheer, Ph.D., director of the biology program. Boston’s Women’s Hospital told Fox News Digital.
Scheer, who is also a neuroscientist, says the study simultaneously investigated three mechanisms in the body that could explain the weight gain associated with slow eating.
The researchers said previous studies have suggested that eating late increases the risk of obesity and reduces weight loss success, and the team wanted to understand why. rice field.
Participants in the new study completed two different meal schedules. One followed a strict early meal schedule, the other the same meal he ate four hours later in the day.
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“three [mechanisms] Hunger regulation, number of calories burned, changes in adipose tissue,” Cher said.
He said the 16 participants in the study stayed in the lab and the researchers monitored other factors such as how much and what they ate, their level of physical activity, sleep, environmental temperature and light exposure. made it controllable. Otherwise, it will affect the measured value.
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“We found that slow eating affects all three biological mechanisms, all in a direction that promotes weight gain.
“If you eat late, you will feel more hungry. Daily appetite (including related hormones) altered the molecular pathways in adipose tissue that reduced the amount of calories consumed per day and promoted fat growth.
“We found that eating four hours later made a big difference in hunger levels, how post-meal calories were burned, and how fat was stored.”
Lead author Nina Vujovic, a researcher in the Medical Chronobiology Program, said in a Harvard news release:
All 16 participants in this study had a BMI considered to be in the overweight or obese range and followed specific laboratory protocols.
Three days before entering the laboratory, new study participants followed the same diet and meal schedule at home.
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Each participant completed two different meal schedules. One follows a strict early meal schedule and the other is the same meal he eats four hours later in the day.
Two to three weeks before starting each diet in the laboratory, participants followed a fixed sleep-wake schedule. Then, three days before entering the laboratory, participants strictly followed the same diet and meal schedule at home.
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“We found that eating four hours later made a big difference in hunger levels, how we burned calories after eating, and how we stored fat,” Vujović said in a news release.
Participants recorded their hunger and appetite levels, and researchers took blood samples throughout the day, checked participants’ temperature, and measured energy expenditure.
Slow-eating participants in the new study burned calories at a slower rate compared to when they were on an early-eating schedule.
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Researchers investigated how meal times affect how the body stores fat by biopsiing participants’ adipose tissue during laboratory trials of early and late eating protocols. .
They compared the differences between the two diets.
Studies have shown that gene expression in adipose tissue shows increased adipogenesis (fat storage) and decreased lipolysis (lipolysis), contributing to fat growth.
Late eating had a profound effect on appetite and leptin and ghrelin, the body’s hormones that control a person’s appetite.
Also, the late-eating participants consumed calories at a slower rate compared to the fast-eating schedule.
The researchers also said that slow eating has a profound effect on appetite and the body’s hormones leptin and ghrelin, which control a person’s appetite.
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They noted that leptin, which tells the body that it is full after a meal, was reduced for 24 hours with a late meal schedule compared to an early meal.
“This is a small but very well done study that supports the need to avoid eating late at night given its impact on metabolism and hunger,” said the weight management expert Dr. increase.
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“This study shows the effects of eating late versus eating early. Here, caloric intake, physical activity, sleep and light exposure —but in practice, many of these factors can be affected by meal timing.
Reshmi Srinath, M.D., director of the Mount Sinai Weight and Metabolic Management Program at Mount Sinai Health System in New York City, was not involved in the study, but commented to Fox News Digital.
“This is a small but very well done study that supports the need to avoid late night eating given its effects on metabolism and hunger,” Srinath told Fox News Digital.
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Endocrinologist Srinath said, “I usually advise my patients to finish their meals and leave the kitchen between 7:30pm and 8:00pm to avoid excessive snacking and excessive calorie intake at night. I am.”
Laura Feldman, a registered dietitian and assistant professor of nutrition at Long Island University in Brookville, N.Y., who wasn’t involved in the study, told Fox News Digital that she uses the findings in everyday life. He said it might be difficult to reproduce.
“The research was tightly controlled,” she said. “Participants stayed in the laboratory for several days, and all ate the same diet, participated in the same level of physical activity, and had a sleep schedule.”
“This is very different from the ‘real world’ scenarios that the average person encounters every day.
Beyond meal timing, most people base their eating decisions on several factors, including financial status, work schedule, access to food, stress and mental health conditions.
Feldman says most people base their dietary decisions on several factors beyond meal timing.
These factors include financial situation, work schedule, access to food, stress and mental health.
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“It’s unclear if these results apply to some people, including night shift employees,” she told Fox News Digital.
The researchers acknowledged the challenges of real-life scenarios and meal schedules.
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In a news release, Scheer said in a news release, “A large study, in which it is not possible to tightly control for all these factors, will at least show how other behavioral and environmental variables influence these biological pathways that underlie obesity risk.” It is necessary to consider how to change
