An Early Dinner Helps Burn Fat and Lower Blood Sugar

Every dinner has its own ritual. A weekday dinner, a weekend dinner, a family dinner, a birthday dinner, a celebratory dinner earned after receiving an award. But the best dinner is an early dinner!.. For various reasons, dinner can be pushed back to a late hour. In everyday life, breakfast and lunch are generally eaten quickly. More time and attention are devoted to dinner. This can make dinner the largest meal of the day in terms of calories. Eating dinner late is associated with an increased risk of chronic conditions such as obesity, diabetes and heart disease. An early dinner, on the other hand, helps with weight management and a better night's sleep. In addition, an early dinner was found to be capable of increasing fat burning and helping lower blood sugar.

The Food Is the Same, and the Calories Are the Same.

So What Causes Weight Gain?

The term biological clock (circadian rhythm), which we have used frequently in recent years, refers to eating in accordance with the body's daily rhythm. The biological clock is most strongly influenced by the light/dark cycle. With the arrival of morning, wakefulness and eating are stimulated in our bodies. With darkness in the evening, sleeping and fasting become active. Accordingly, calories consumed in the morning are used more beneficially by our bodies than those consumed in the evening. A study published on 11 June 2020 found that when food was eaten out of sync with the body's biological clock (for example, at 10 in the evening instead of 6), the body did not metabolize glucose/sugar in the same way. When dinner was eaten late, blood sugar levels rose 20% more. Fat burning also decreased by 10%. Sleep patterns also affected this situation. People who went to sleep late at night were less affected by the impact of eating late on the body. This study shows us how food timing can influence the way our bodies handle calories. It is extremely important to complement traditional factors, such as the content and size of meals, with meal timing.

What Should We Do?

• If you know you will get home late, a protein snack such as yogurt can ease extreme hunger. Reducing your appetite prevents you from eating more all at once.
• You should eat enough during the first half of the day. The aim is to nourish your body well throughout the day.
• Make sure you get enough protein during the day. Protein provides lasting satiety and energy. Your body calls for food only when it feels short of energy.
• You should make breakfast or lunch your largest meal. When you eat dinner early, you wake up hungry in the morning, and after a while this routine begins to settle in. You may not adjust to eating your larger meals early for a few days. Trying to eat at the same time every day and sticking to it can bring about the change quickly.
• If you have to eat dinner late, you can choose foods that are low in calories, rich in protein and low in carbohydrates. Grilled chicken with salad or a sandwich with vegetable soup can be a good option for a late dinner.

* - Related topic: The best diets of 2020