Lifestyle

I’m a diet guru – this is the best time to eat dinner if you want to lose weight

It’s not just about what you eat, but when you eat it, say some experts.

The time of your meals can affect how much weight you carry and can sabotage your fat loss goals.

The timing of your meals can be just as important as the content

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The timing of your meals can be just as important as the contentPhoto credit: Getty

Diet guru author Dr. Michael Mosley has shared his thoughts on the best time for dinner if you want to stay in shape.

“Try to stop eating by 8 p.m. and stop eating with calories after that,” said Dr. Michael according to The Mirror.

It’s important to avoid calories just before you fall asleep because what you eat later “hangs around in your system for a much longer time.”

dr Michael added: “The temptation is to eat cheese and biscuits late into the night.

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“Although the notion that cheese causes nightmares is an utter myth, it will obviously consume quite a few calories late at night.

“And we know that fat and sugar that you eat later in the night just hangs around in your system much, much longer because your body is just shutting down for the night.

“Your digestive process will grind to a halt, and he’s really not going to appreciate that late-night snack.”

Some studies support this, saying that eating late into the evening doesn’t align with the body’s natural internal clock.

Circadian rhythms are the 24-hour cycles that determine everything from when we feel sleepy to when our immune cells are most active.

And these cycles allow our bodies to prepare for regular events, including the arrival of food, which some experts say is more efficient during the day.

A 2017 study found that obese people consumed most of their calories just before bed when levels of melatonin — a hormone that makes you sleepy at night — were high.

But people with less body fat didn’t.

The researchers said they weren’t able to tell when to stop eating, however, because everyone has slightly different internal clocks and a slightly different onset of melatonin secretion.

It comes after a study last week found that skipping dinner is better than skipping breakfast to lose weight.

Scientists analyzed 250 studies examining what times people eat and how this affects appetite and love handles.

They concluded that eating your last meal before 3 p.m. is the best way to shed excess pounds.

dr Courtney Peterson of the University of Alabama, USA, said: “Our highest level of alertness, testosterone production and, for most people, our best blood sugar control is in the morning.

“So your metabolism is optimized (for food).”

Volunteers were less hungry when they ate between 8 a.m. and 2 p.m., the researchers said at the European Congress on Obesity in Maastricht, the Netherlands.

Eating within a limited time window has become increasingly popular as a method of losing weight.

Dieters may find it easier to cut calories by eating all meals for a set number of hours a day and going without food intermittently.

However, some studies have shown that while “intermittent fasting” helps with weight loss, it doesn’t seem to produce any better results than traditional calorie restriction.

The content of your meals is clearly crucial to the likelihood of weight loss, not just when you eat them.

The NHS recommends eating plenty of fibre, which keeps the gut moving, fruit and vegetables, starchy carbohydrates and protein.

The 12 most important NHS tips for losing weight

The NHS shares the following 12 top tips to help slimmers jumpstart their weight loss journey.

  1. Don’t skip breakfast – You may be missing out on essential nutrients and end up eating more snacks throughout the day because you feel hungry.
  2. Eat regular meals – Eating regularly throughout the day helps burn calories faster.
  3. Eat lots of fruits and vegetables – Fruits and vegetables are low in calories, low in fat and high in fiber – three essential ingredients for successful weight loss.
  4. Get more active – Not only does exercise offer many health benefits, but it can also help burn off those excess calories that you can’t lose through diet alone.
  5. Drink plenty of water -People sometimes confuse thirst with hunger.
  6. Eat high-fiber foods – Foods high in fiber can help make you feel full, which is perfect for losing weight. f
  7. Read food labels – Knowing how to read food labels can help you make healthier choices.
  8. Use a smaller plate – This can help you eat smaller portions.
  9. Don’t ban food – Banning food will only make you crave it more.
  10. Don’t store junk food – To avoid temptation, do not store unhealthy foods at home such as chocolate, cookies, chips and sweet fizzy drinks.
  11. Reduce alcohol – A regular glass of wine can contain as many calories as a piece of chocolate.
  12. Plan your meals – Try to plan your breakfast, lunch, dinner and snacks for the week and make sure you stick to your calorie intake

Source: NHS

https://www.the-sun.com/health/5514925/best-time-eat-dinner-lose-weight-michael-mosley/ I’m a diet guru – this is the best time to eat dinner if you want to lose weight

Sarah Y. Kim

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