"Eat breakfast like a king, lunch like a prince, and dinner like a pauper." This saying exists because the timing and amount of three meals a day significantly affect weight and blood sugar control.
In this regard, there are research results indicating that meal timing has a direct impact on weight gain. A research team from Northwestern University in the United States divided experimental mice into two groups, feeding one group a high-fat diet during the day and the other group at what would be midnight for humans.
After six weeks, when comparing their weights, the mice that ate during the day gained 20% in weight, while those that ate at night gained 48%. The research team explained that the reason for this is due to the "circadian rhythm."
During the day, metabolism is active, but at night, its speed slows down, meaning that the calories consumed are not sufficiently burned off and accumulate as fat in the body. This research confirms the reliability of the saying, "Do not eat a lot of fats or carbohydrates after 8 PM."
The research team stated, "We can understand why people with jobs that require them to switch between day and night shifts are prone to weight gain," and added, "The content of what you eat, along with the timing, is important for weight management." This research result (Circadian Timing of Food Intake Contributes to Weight Gain) was published in the journal 'Obesity' in 2009.
Reasons Why Finishing Dinner Early is Beneficial
Another study found that for health, it is better to finish dinner early in the day (before 5-6 PM).
A research team from NYU Langone Medical Center in the United States compared early time-restricted dietary patterns (consuming 80% of calories before 1 PM) with general meal patterns (consuming 50% of calories after 4 PM) in 10 participants with diabetes and obesity.
Participants were randomly assigned to either the early time-restricted dietary group or the general meal group for the first 7 days. They then switched meal patterns for the next 7 days. Participants wore blood sugar monitors during the study period.
The research team stated, "Just one week of early time-restricted dietary patterns reduced the time blood sugar spiked," and explained, "The results show that consuming most calories early in the day reduces the time blood sugar rises, improving metabolic health."
The research team found that participants' weights remained stable during the study period. The early time-restricted dietary group showed a reduced average amplitude of blood sugar fluctuations compared to the general meal group, and the duration of elevated blood sugar also decreased.
The research team suggested, "Early time-restricted dietary patterns could be a dietary strategy to help prevent diabetes," indicating that consuming most calories early in the day could improve blood sugar control and help prevent the progression of type 2 diabetes in those at pre-diabetic stages of obesity.
Previous studies have found that this form of intermittent fasting can improve cardiovascular metabolic health and blood sugar levels. This research result (Early time-restricted feeding improves blood sugar levels) was presented at the 2023 Annual Meeting of the Endocrine Society in the United States.
<Frequently Asked Questions>
Q1. What foods should be avoided in the evening?
A1. It is advisable to avoid excessively oily or sugary foods and foods high in caffeine, as they can affect sleep.
Q2. Which is better, eating out or home-cooked meals?
A2. Home-cooked meals have the advantage of easier nutrition and salt control, while eating out offers convenience and a variety of menus. It can be chosen based on the situation.
Q3. Is it okay to sleep right after dinner?
A3. It is better to go to bed 2-3 hours after eating for digestion.
