Problems losing weight? Avoid eating after this time

It has long been said that the secret of good health is to eat breakfast like a king, to have lunch like a prince, and to eat like a poor man.

Now, scientists have gone one step further – concluding that the best way to stay in shape is to avoid all meals after the 15th.

Intermittent fasting has grown in popularity in recent years. Activists suggest skipping meals mimics the habits of our hunter-gatherer ancestors, who did not have access to food around the clock.

Now researchers who have reviewed 250 studies diets and lifestyles concluded that fasting for about 15 hours a day is optimal for health and weight loss.

Eat early to lose weight

The research found that dieters who ate early were most likely to achieve significant weight loss.

One study of women on calorie-controlled diets for 12 weeks found that those who ate most of their meals early in the day lost 11 pounds more than those eating the same calories broken down during the day.

In the latest review of the index, scientists found that feasting was early associated with a host of other health benefits – reducing blood pressure, inflammation and risk factors for diabetes.

When dieters received the same calories, eating earlier in the day was linked with greater weight loss. And in other studies, where slim people got more free rein over their diet, eating earlier in the day seemed to regulate appetite – reducing overall caloric intake.

The results, presented at the European Congress on Obesity in the Netherlands, suggested that the best results came from eating all meals before 2pm or 3pm.

Scientists said that sticking to this pattern worked best with the body’s circadian rhythms, taking advantage of its natural body clock, improving its blood sugar processing and strengthening healthy gut bacteria.

“Time-restricted eating” is becoming popular

Dr Courtney Peterson, associate professor and co-director of the Sleep and Circadian Research Core at the University of Alabama at Birmingham, USA, said: “Time-restricted eating is becoming extremely popular. they effectively fast for 14 to 16 hours a day.

The researcher said that consistent mealtimes helped boost health, avoiding a kind of “metabolic jetlag,” which could be fueled by changing habits.

“We think profits come when it’s the same meal time window every day,” Dr. Peterson said. “The reason for this is that you have an internal biological clock called the circumference system.

“Your highest vitality, testosterone production and, in most people, the best control of blood sugar is in the morning. So your metabolism is a bit optimized.

“One of the things that really matters about having these optimal circadian rhythms is doing the same thing at a consistent time of the day.”

One study by Dr. Peterson’s team in the United States found that people were less hungry when eating at 8 a.m. to 2 p.m. than if the six-hour meal window were held later in the day. They concluded that eating early regulates appetite.

A second study by the same team found that such times accelerated gene expression and hormone levels, which could explain its anti-aging effects seen in animal studies.

Particular research on pre-diabetic men who ate all their meals in a window of just six hours, ending at 3 p.m., found significant benefits in insulin sensitivity, within just five weeks, reducing the risk of diabetes.

Many other health improvements have been seen, researchers said, including a 10-point drop in blood pressure and an improvement in a type of molecular damage in the body called oxidative stress.

The research body suggested that moving the dinner forward by a few hours is not enough to make a difference.

Dr Peterson said: “Some of the recent studies, which have shown that people eat in a 12-hour window and fast for 12 hours a day, have not found any additional benefits.”

A “painless” way to lose weight

Tam Fry, of the National Obesity Forum, said: “The mantra ‘to eat breakfast like a king, to have lunch like a prince and to eat like a poor man’ could not be better to describe this research.” He said such changes offered a “painless” way to lose weight.

He added: “A proper royal breakfast is very important to get your day off to a good start and lunch should still be something big. And that’s more or less. Every extra meal should be minimal and eaten early in the evening.”

Chinese research, which tracked 90 volunteers, found that restricting food to the early part of the day, rather than the afternoon, was most effective.

The article, published in Nature Communications, found: “Western-style diets, which include high-fat foods and snacks consumed around the clock, play a key role in the development of certain chronic diseases. In contrast, our human ancestors did not have continuous access to food. “

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