The timing of Eating & what you Eat is Important:
We know that our body is not the watch, but it has the internal clock, which runs 24 hours daily. This clock keeps your body in flow and your body is able to do its functioning. It is also helpful for your body to adjust itself by accepting the environment changes.
It is obvious that the diet or food which you are eating has the direct effects on your body. In the same way timing of the meal also affects your body a lot. This can affect it in the following ways:
1. metabolic regulation of the body
2. weight regulation of the body
3. management of obesity & related diseases
4. sleeping cycle
The Suitable Time for Eating:
It is confusing to figure out the best timing of eating, researchers are also going on for searching the best timing. There are some studies which show the timing of eating & their effects as well:
In view of one study, which showed that the person who ate lunch late (after 3:00 pm) they lose less weight than early-eaters. It also showed that there is no difference in weight loss for the timing of breakfast & dinner meals. When you eat between 6 am to 7 pm it can reduce overall calorie take by 244.
In another study, it is due to the fact that you eat fewer calories due to which less time is spent in eating. A long overnight fast can also help in increasing fat loss as your body has time to reach a state of ketosis; it shows that your body is using fat for taking energy.
For taking the maximum benefits, you should eat high quality of protein before the start of the exercise. The recommended dose of it 0.8-1.2 grams per kilogram of body weight, it can be more for the weightlifters.
Research shows mixed results of taking breakfast which contributes to weight loss. One study shows that people who eat breakfast reduce dietary fat intake & impulsive snacking.
• Another study shows that people who ate more calories at breakfast do not need eat less during the day. Breakfast patterns have a minimum role in their daily intake than post-breakfast meals.
The United States Department of Agriculture suggests that people who eat a nutrient-rich breakfast is helpful in managing weight and it improves overall nutrient intake.
Different Types of Body Clocks Affects your Metabolism
Best Timing for Taking Food:
Every day what you eat at the certain time makes your schedule. There is a connection between the natural biorhythm of the body & weight gain. If you are taking the regular meal, it also plays the longtime role in the body weight. Normally the body starts to feel hungry after 3-5 hours. You should try to eat at the same time on every day.
The study shows that obese women, who ate more for breakfast than dinner, they lost more weight & have an improved metabolism.
The timing of Sleep:
Sleeping time also matters a lot for keeping you healthy. Getting less sleep than 6 hours is called sleep loss. Sleeping habits change as the weather changes. People get the deep sleep during the winter.
If the sleep loss interprets your body's internal clock & metabolism, it can affect hormonal balance. Research suggests that this interpretation can affect your body in such ways:
Increase your cravings for sugar and starchy foods.
One 2009 study found metabolic syndrome is the name for a combination of disorders which can increase the risk for heart disease, stroke & Diabetes.
We think of diet on the quality of the food which we eat, but it also includes when you eat. Research suggests that sleep and the body's internal clock can be the reason for eating at the wrong times & gain weight.
The persons, who wake up at night, get loss of sleep due to less sleep.
Eat more fast food
Drink more soda
Eat fewer fruits and vegetables
larger portions of food later in the day
Collectively, you can say that the fewer sleepers get the same amount of calories as the people, who slept normally, but the calories which are consumed after 8:00 pm are rigidly connected with the weight gain.
Benefits Of Spreading Out Meals:
You are interested in intermittent fasting (IF) if you exercise regularly and want to maintain lean mass. IF is different from eating on a regular schedule, because you bound your energy to take the certain time periods in the day. This study showed that a decrease in fat mass & weight for people who did 16-hour fast along with an eight-hour eating.
Research shows that IF can have:
similar effects as intensive exercise
it can reduce resting heart rate
it reduces blood pressure
it is helpful with weight loss
it decrees the risk of coronary artery disease
it suppresses appetite
Another study also shows that IF works as an alternative to calorie restriction for losing weight in people who have type 2 diabetes.
What is Meant by Fast:
There is one famous method of IF is the 16/8 fast. It means you should take the fast for 16 hours every day and control your eating for the eight-hour window. For example, if your last meal was at 10 pm, you would not eat until 4 pm of next day. But this method of weight loss is not effective until you do exercise. For taking the visible results you will have to follow the schedule for 3-4 weeks.
Potential side effects:
The vitamins deficiency can be caused due to fasting. It can lead you towards the muscle loss if you do not put the care on your eating things. The issue of vitamins deficiency and muscle loss can be treated by taking concern with the proper nutrition & strength training. Generally & above studies shows the fasting at different intervals may not be right for you.
What's the Best Way to Manage your Meals?
What you eat always affect your journey of weight loss. You should take such an eating schedule, which may suit your lifestyle.
Tips for Adopting the Healthy Lifestyle:
1. Try to eat at the same time each day.
2. Adopt good sleep habits.
3. Restrict yourself from eating at night, or after 7 pm
4. Eat breakfast in consideration of other meals.
5. Take an earlier lunch & a smaller dinner.
6. Being uncoiled to light at night may transfer your body's internal clock & lead to late night eating.
7. After exercise, eat within 45 minutes, will be helpful for your body to replenish glycogen and repair muscle.