Eat dinner quickly with 5 great health benefits you might not know
When it comes to weight loss, many people would probably know better than they should eat before 6:00 pm. After that, they shouldn't eat anything else. Because it can cause obesity But in fact Eat dinner quickly It is good for your health as well, but how will it be helpful? Hello Doctor has this story for each other.
Can eating late night make you fat?
A study published in the Journal of Clinical Endocrinology & Metabolism of the Endocrine Society found that eating dinner or late meals. Correlated with weight gain And higher blood sugar levels Regardless of whether the meal will be the same as the one you had previously eaten or not In addition, eating a late meal It is also associated with obesity. Eating late at night changes the metabolism in a direction that promotes obesity.
A study was conducted in which 20 healthy volunteers, 10 men and 10 women, participated in the study. To find out what happens when the body has to burn dinner at 10:00 PM instead of 6:00 PM. All participants were to go to bed at the same time at 11 PM. The results showed that For those who ate late meals, their blood sugar levels were 20 percent higher, the amount of burned fat was 10 percent lower than those who ate earlier dinners. Which impacts had in healthy volunteers It may be more noticeable in people with obesity or diabetes who have decreased metabolism.
Benefits of eating dinner quickly
Of course, the timing of eating can affect your body weight control. Metabolic control Heart rate And a sleep cycle for eating dinner quickly May have the following health benefits
It helps in losing weight
Has an expert said Eating food between 6:00 PM and 7:00 PM can significantly reduce your overall calorie intake. That may be because you tend to consume fewer calories. Because the time you spend eating food decreases. In addition, the duration of the night quickly increases. It also helps to increase fat loss.
This is because the body has time to enter the state of ketosis, which is the natural state of the body. When the fat is almost completely filled Simply put, the body is using stored fat for energy.
Eating dinner early is good for digestion. Which things are good for digestion will help you lose weight. When you eat dinner quickly Will make you full quickly The body will make use of food better and the body will also use everything we eat. Which if the body does not use the calories it produces It will instead be stored as fat.
Thinner waist
The lab rats who ate dinner early and fasted for 16 hours were thinner than the lab rats that ate only calories. But eat snacks all the time According to studies of cellular metabolism The researchers suspect Longer spacing between meals This will allow the body to process food more efficiently. They noticed that Even rats who ate a high-fat diet gained less weight. When they were fasting for 16 hours compared to the rats who ate frequently. This might be another reason to say goodbye to late night meals and snacks.
Sleep well
Eating too much food or eating too close to bedtime May increase the risk of heartburn And indigestion Makes it harder to sleep Experts always warn that Not to eat before bed Eating late at night puts the body in a state of high alertness. Which will interfere with the heart rhythm It also prevents our body from running out of energy. On the other hand, the food that the body receives faster is better digested. Which will make you sleep well and wake up refreshed as well
Better health
Dr. Louis J. Aronne, director of the weight management program at Weill Cornell Medical College-New York Presbyterian Hospital, said people who eat late at night tend to eat more. In addition, studies have shown that Staying up late increases triglyceride levels. Which is a type of fat found in your blood When you eat food The body instantly converts unused calories to triglycerides. And when the triglyceride level is higher It may even increase your risk of heart attack and stroke.
Better heart health
Dietitian Meher Rajput explains: For people with disorders such as diabetes, thyroid, ovarian dysfunction, PCOD (Polycystic Ovarian Disease) syndrome, as well as cardiovascular disease, eating fast food is not enough. But you should only eat light dinner and also have to eat foods high in sodium. But if we eat salty food during the night It will cause water retention and bloating. Most of which are at risk of developing high blood pressure .
Limiting food intake to the early hours Also improves heart health And help reduce the risk of cardiovascular disease Because while we eat more carbohydrates and sodium at dinner This makes the heart and blood vessels more vulnerable to high blood pressure overnight. For people with high blood pressure already. Should eat carbohydrates, oats. Or brown rice Which is a healthier alternative
In truth, blood pressure should drop at least 10 percent at night. In order for the body to rest better If blood pressure continues to rise, there is a risk of heart disease. And in severe cases, it can be a stroke, so these risks can be avoided. By keeping a good gap between eating dinner and bedtime
More advice
However, if you feel hungry in the evening or late at night. It is not recommended to fast. Because instead of helping to make the body better It may even provoke other problems. To the health that follows, so if hunger strikes at night You may have to come back and eat all day long. And should not starve dinner Just eat a balanced diet and spread your meals sufficiently. Which starts from 6:00 a.m. until 7.00 p.m. divided into 4-6 small meals
In addition, you need to eat enough in the first half of the day, that is, recharge your body throughout the day. Your body will only call for food when it feels that it is running out of fuel. Eating the main meals can take several days to adjust. But trying to eat at the same time every day can quickly make a difference.
