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When you try to lose weight, morning meals are better than in the evening



However, as our understanding of nutrition has evolved, we have learned that eating early in the day may be more beneficial for losing pounds, while later eating may affect weight loss – for more than one reason.

On the one hand, dinner often involves nonsensical nibbling in the evening. Think about how many times you caught a handful of pretzels, fries, or M & Ms at night when watching TV or Netflix. Evenings can also be filled with unstructured time, which means that food can fill a "gap"; If you get bored, you can easily enjoy high-fat, sugary foods if you do not need to focus on other tasks such as work or errands.

To be clear, excessive calorie intake leads to weight gain at any time of the day. But many nutritionists, including me, have noticed that customers do better if they consume most of their calories earlier in the day. That way, the evening gets more saturated and less likely to overeat a box of chips or cookies, a few too many scoops of ice cream or a few glasses of wine.

And then there is the fact that more research has shown how our body reacts to front-loading calories during our waking hours, rather than consuming them later.

It is the complex science of circadian rhythms ̵

1; physical, mental, and behavioral changes in the body that follow an approximately 24-hour cycle. These rhythms are driven by a biological master clock in the brain, which is mainly influenced by light and tells other "peripheral" clocks in the muscles and organs the time of day.

Because circadian rhythms affect the metabolism of calories, carbohydrates and fats over a 24-hour period, they can explain why, as a 2015 study found, we lose less weight when eating late at night.
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The study included 420 overweight and obese participants who were divided into two groups: prematurely and late eaters. The early eaters ate lunch before 3:00 pm and the late eaters ate lunch after 3:00 pm. The late midday meal also ate lower calorie breakfast or left breakfast more often than the early eaters.

At the end of the 20-week study period, late eaters lost less weight (17 vs. 22) than earlier eaters and decreased more slowly, although both groups consumed about 1,400 calories per day and similar amounts of fat, Protein and carbohydrates.

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Burns from digestion, absorption and nutrient metabolism in food that we eat – known as diet-related thermogenesis – are affected by our circadian system and are lower by 8 pm than at 8 am.

To put this into practice, try to recharge your calories as much as possible, especially if you are trying to lose weight. Do not skip breakfast and think about what you would normally eat for lunch at lunchtime. Think of grilled fish or chicken with vegetables and quinoa. Eat half of what you normally consume at dinner, or cut carbohydrates to reduce your meal.

Night shift workers can also benefit from eating in sync with their daily routine. They can change the meal timing by taking their heaviest meal around 3 or 4 pm when they wake up, and having a light "breakfast" at 7 or 8 in the morning at the end of their working day.

And if nocturnal nibbling is a problem For you here is a tip that works well with my clients: "Close the kitchen" at a certain time every night. You can set an alarm with your smartphone to remind you when it's time. Then stand where you can not see the refrigerator and engage in other activities that will distract you from eating, such as eating. For example, call a friend, read a magazine or a book, polish your nails or take a bath.

Lisa Drayer is a nutritionist, author, and CNN employee on health and nutrition.


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