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You have probably heard that eating late at night can be bad for your health and increase the risk of weight gain. But in reality, the badociation between meal times and circadian rhythm is not yet entirely clear to us.
Most of the studies linking late dinner with weight gain are observations, which means that several factors other than timing may play a role – physical activity, smoking, sleep quality and weight loss. alcohol, to name a few.
Instead of eating, some nutrition experts say that what you eat and how much you eat is much more important for your waistline.
"I recommend not to consume large amounts of carbohydrates – otherwise, carbohydrates will turn into blood sugar and increase insulin," dietitian Alissa Rumsey told Elle. "Since you go to bed, you do not use that sugar to produce energy, so you're more likely to store it as fat."
In a new observational study from the University of Okayama, Japan, researchers reported no evidence suggesting that a two-hour interval between dinner and the hour of bedtime may affect HbA1c levels. It should be noted that a typical Japanese diet is rich in vegetables and small portions.
On the other hand, a typical American diet may include processed food options and containing added sugars, ie foods that are more likely to contribute to weight gain. This could explain why the results of the Japanese study differ from those of the West.
Regarding the portion size factor, you will need to make sure you eat well during other meals of the day. If you are prone to skipping or not eating enough meals during the day, you are likely to eat too much at the last meal of the day or eat junk food snacks.
Again, the extra caloric intake here is the cause of weight gain according to celebrity trainer Jillian Michaels. "As long as you do not eat too much, you will not gain weight no matter when you consume your calories," she suggests.
A 2013 study found that those who ate a larger breakfast (compared to dinner) were more likely to manage their weight than those who ate larger dinners. The first group also had better results in terms of fasting glucose, insulin and hunger.
"So, how can we evaluate these claims about when to eat? In fact, the truth is that a message about the diet is not suitable for everyone," wrote Alex Johnstone and Peter Morgan, experts in nutrition at the University of Aberdeen.
Thus, while many dieticians recommend a two-hour interval between dinner and sleep, it is best to consult a registered dietitian who will help you consider individual factors.
"Some people will be able to better control their body weight with a big breakfast and others with a big dinner.You can badess your own biological bias," added Johnstone and Morgan.
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