Dinner in the afternoon can be the key to a leaner body.
A form of intermittent fasting, where people need to eat all meals earlier in the day, seems to be a "powerful strategy" to reduce hunger and lose weight. A new study confirms this.
Researchers in the obesity journal reported Wednesday that they slow down their appetite and stop burning calories. A prolonged Lent also caused obese people to plunge into their fat stores, causing them to burn more fat, said Courtney Peterson, lead author and assistant professor of nutrition science at the University of Alabama in Birmingham.
"When we try to develop weight-loss programs for people that either make it easier for people to burn more calories or burn more fat, that's a huge gain," said Peterson TODAY.
"If we are, people are more likely to succeed if they lose weight and stop.
Equal calories, other eating windows
The study compared how the body of humans responded to three meals a day, but with two different nutritional plans:
- Early limited feeding ̵
- Typical American meal times where one could eat in a 12-hour window from 8 to 20 o'clock.
Eleven overweight and obese adults were randomly assigned to one of the schedules for four days and the other for the same length of time. They ate the same number of calories a day – enough to maintain their weight – on both plans.
After each therapy, the participants spent a day in a respiratory chamber measuring how many calories, carbohydrates, fat and protein they burned. They also assessed how hungry or full they felt every three hours, while blood tests found their levels of hunger and satiety hormones.
It turned out that those who had fasted for 18 hours a day and finished at 14 o'clock had lower levels of the starvation hormone ghrelin and higher levels of the satiety hormone peptide YY. Early time-limited feeding also tended to lower people's nutritional needs and increase their abundance throughout the day, though this did not affect how many calories they burned.
Another benefit was that fasting seemed to enhance metabolic flexibility, or the body's ability to switch between burning carbohydrates and burning fat as fuel. This is an important finding, as overweight people often have problems burning fat, Peterson said.
Earlier research has shown that 16: 8 diets can fast for 16 hours a day, while the other eight diets can be eaten at will. "This study provides more information on how important eating habits are and not just what you eat. for achieving a healthy weight, "said Hollie Raynor. Professor of nutrition at the University of Tennessee, Knoxville, in a statement. She was not involved in the research.
The authors can not say for sure whether the appetite-lowering effects come from the timing of the meals to the body's internal clock – which provides maximum glycaemia control and energy to digest food in the morning – or prolonged fasting, said Peterson. Their best guess was that they were primarily caused by prolonged fasting.
Peterson himself follows a similar diet plan: "I feel a little bit blissful when I do it. I can not explain why, "she said.
People who are "over-motivated" can try a six-hour meal plan that ends at 2pm, but the researchers believe in an eight -10 hour mealtime that ends between 4pm and 7pm a much more realistic target, Peterson noted.
When she asked people how they tolerated 8 to 14 o'clock. They said that Lent was not so bad, but the hard part was filling all the calories of the day in six hours. "They felt so full – they said they wanted to eat Thanksgiving every day," Peterson said.
In particular, women may need to have a slightly shorter Lent as they start burning fat faster than men. According to Peterson, it may be harder for women to maintain a very long fast.
It takes about two weeks for your body and hunger to get used to the new eating habits. "It may be a bit more challenging in the beginning … but once you've overcome that hurdle, it should be easier," she said.