Want to lose weight ? You should stop eating at 3 p.m. every day, experts reveal
- Finishing all meals before 3 p.m. and not snacking helps people lose weight
- Experts who have analyzed 250 studies advise fasting at least 14 hours a day
- Review suggests it gives people better blood sugar control
- Eating earlier was linked to healthier gut bacteria, which promotes overall health
Finishing eating all meals before 3 p.m. and not snacking in the evening improve health and help people lose weight, a review has suggested.
Experts who analyzed 250 previous studies advised fasting for at least 14 hours a day and limiting food intake between 6 a.m. and 3 p.m.
They say it works better with the biological clock and is closer to how our hunter-gatherer ancestors would have eaten, because they wouldn’t have had unlimited access to food.
According to the researchers, people who ate this way had better blood sugar control, lost weight, lost dangerous fat around their stomachs and reduced inflammation.
Eating earlier was also linked to healthier gut bacteria, which helps the immune system and overall health, research presented at the European Obesity Congress has found.
Finishing all meals before 3pm and not snacking in the evening improves health and helps people lose weight, a review has suggested (stock image)
Dr Courtney Peterson, from the University of Alabama at Birmingham in the US, said: “Data suggests that eating earlier in the day improves weight loss, glycemic control, appetite, resistance to insulin and fertility.”
A study of the 6 a.m. to 3 p.m. diet, first published in Nature Communications, added: “Western-style diets, which include high-fat foods and snacks eaten around the clock, play a causal role in the development of certain chronic diseases. .
“In contrast, our human ancestors did not have continuous access to a food supply.”
Dr Peterson warned that grazing throughout the day increased the risk of obesity by 57% and advised sticking to early and regular meal times to avoid triggering a form of ‘metabolic jet lag’ “.
She said: “Most people eat within a 12 hour window, but that time window changes from day to day.
“So for some people that eating window may be 2 or 3 p.m. because one day they will be having breakfast and another day they will be eating very late.
“We think the benefits come when it’s the same meal time window each day. The reason is that you have an internal biological clock, called the circadian system.
Experts who analyzed 250 previous studies advised fasting for at least 14 hours a day and limiting food intake between 6 a.m. and 3 p.m. (stock image)
“This clock allows you to do different things better at different times of the day.
“So, for example, your best muscle strength, your best reaction time and your best coordination are in the afternoon.
“Your peak alertness, testosterone production, and in most people the best blood sugar control is in the morning. Thus, your metabolism is somehow optimized.
“Your body is optimized to do different things at different times of the day.
“One of the most important things for having those optimal circadian rhythms is doing the same thing at a consistent time of day.”
She added: “A good example of this is you normally go to bed at 10pm and the next night you party and go to bed at 2am.
“Even if you’re in bed for those same eight hours of sleep, you feel a lot worse. This is because your body thinks it has changed several time zones. You get that kind of jet lag feeling.
“A similar thing actually happens when you change your meals from day to day and we now call it metabolic jet lag.”
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