Weight loss can be tied to when, not just what, you eat

Weight loss can be tied to when, not just what, you eat

If you are trying to lose weight and improve your health, you may already be aware of what you eat during the day.

You can skip breakfast. At lunch you can choose a salad with plenty of vegetables, no croutons and low-fat dressing - on the side, of course.

Then three hours.

You are incredibly hungry and envy sweets, sweets or chips. You finally have the cave, eat some candy or other treatment.

At 6pm, you tore up cooking, snacking on everything you see.

Despite all their efforts to cut carbohydrates at meals, you see a lot of pasta or a pizza. And then another. But you are still not satisfied. Dessert calls, and you want something sweet again. A scoop or two of ice cream is satisfied at the moment, but you continue to graze the night until finally you are so tired, crashing into bed.

So what is the cause of all this drama regime continues to occur almost on schedule?

"I began to notice a common pattern where my patients were so good with your calories limited during the day but in the afternoon and evening collapsed," said Tamara Duker Freuman, a nutritionist who Helped hundreds of people lose weight from the last decade in a food according to the time it describes as the "synchronized circadian diet" plan.

"It was the continuous grazing at night ... That is what followed socavándolos. Often thought they were eaters of frenzy ... but really, they were really hungry.

"If you do eat a little more at breakfast and lunch, if only added a few hundred extra calories in the morning, they would get to eat and lose weight under control," he said.

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It is true that excess calories at any time of the day will result in weight gain. But skipping meals or eating fewer calories earlier in the day seems to stack the odds against us. The result: Weight loss is difficult to achieve. In fact, more and more research points to the fact that when you, you have to frontload rather than your calories a much better chance of ridding pounds.

"What we have seen is that people with diets with the same number of calories loaded in the front part of the day are the best in terms of subjective and objective measures of satiety," said Freuman. "They feel more sated at night, and there are actually differences in their hormones from hunger and satiety ... and this seems to contribute to the success of weight loss. "

A study of 420 overweight and obese individuals divided into two groups: early and late eating eaters, according to lunch time (before or after 15 hours). The final eaters also ate the low-calorie breakfast or breakfast breakfast most often than the early eaters.

At the end of the 20-week study period, delayed eaters lost less weight compared to previous eaters (17 vs 22 pounds on average, respectively) and lost more slowly, although both Groups ate about 1400 calories a day and consumed similar amounts of fat, protein and carbohydrates.

Another study followed two groups of overweight women with metabolic syndrome in the same weight loss diets of 1,400 calories for 12 weeks. The only difference between the groups was that their calories were distributed differently throughout the day: both groups consumed 500 calories at lunch but one group consumed 700 calories for breakfast and dinner 200 calories Another group Ate 200 calorie breakfast 700 calories and dinner (the group of "great dinner").

The nutrient content of the food was exactly the same for both groups, the only difference is that the lunch and dinner meals were changed. After 12 weeks, the breakfast group lost about 2½ times more weight than the group of larger meals (8.7 pounds for the large breakfast group versus 3.6 pounds for a large group dinner). Has lost more than 4 inches around your waist.

The large breakfast group experienced a 33% decrease in triglyceride levels, a marker associated with a risk of heart disease, while the group that ate food with more calories experienced an increase of 14.6 %. The largest breakfast group also experienced larger reductions in fasting glucose, insulin and insulin resistance scores, all of which indicate a lower risk of type 2 diabetes, according to the authors Of the study.

Thus, loading before calories and carbohydrates is not only favorable in terms of weight loss, which have had beneficial effects on other health indicators in general, including a reduction in the risk of type diabetes 2 and cardiovascular disease.

This second study "opened my eyes," says Freuman. "It was not only that people were less hungry and ate less at night, but stressed the fact that there might be some sort of underlying metabolic magic, where the moment of calories and carbohydrates that most Imported total amount of calories and carbohydrates consumed in a day, and helped me intuitively understand what I was seeing my patients. "

Circadian rhythms: "metabolic magic"

More and more research suggests that when you eat can be as important as what you eat. And it is closely linked to the complex science of circadian rhythms.

According to the National Institute of General Medical Sciences, circadian rhythms are physical, mental and behavioral changes that follow a cycle of about 24 hours, responding primarily to light and darkness in the environment of an organism.

Circadian rhythms are animated by biological clocks in our bodies. The brain has a master biological clock, influenced primarily by the light that says "peripheral" clocks in the muscles and organs at what time of day it is. Because of these watches, most of the metabolic processes that take place in us operate at different speeds for a period of 24 hours.

"Because circadian rhythms, there are variations in certain levels of hormones, levels of enzymes and glucose carriers in different parts of the day, which affect differently the way metabolized calories, carbohydrates and fats" , Said Freuman who presented case studies of patients who improved their weight and health by eating in tune with the circadian rhythms in the New York State Academy's annual meeting of nutrition and diet May 2016.

Circadian rhythms can help explain why eating late at night increases the likelihood of weight gain and decreases the speed at which you lose weight compared to eating earlier in the day.

For example, research suggests that calories burned to digest, absorb and metabolize nutrients in the foods we eat, known as diet-induced thermogenesis are influenced by our circadian system and are less than 8 hours 8 am, According to Frank AJL Scheer, director of the medical chronobiology program of the Sleep Disorders Division and Circadio at the Brigham and Women Hospital in Boston.

Other metabolic processes involving insulin sensitivity and fat storage also work according to circadian rhythms and can greatly affect the likelihood of weight gain or weight loss at different times of the day.

"These different metabolic processes flow at different times of the day and play a role in how your body metabolizes the energy of the food, which ultimately affects your weight, blood sugar control and cholesterol - And has enormous implications for the optimal moment to eat is considered, "said Freuman

Captains take care breakfast

Circadian rhythms can help explain why skipping breakfast is associated with an increased risk of weight gain, even among those who consume comparable amounts of calories in a day.

"The link between obesity and skipping breakfast never thought it was due to over-compensation of calories at subsequent meals due to excessive hunger ... but research still shows no difference in total energy consumption Between breakfast models, "said Freuman.

"Nothing else to skip breakfast - in addition to potentially eating more calories later in the day - to explain the increased risk of weight gain between the breakfast of employers," he said. A more likely answer: Eating more calories on the back of the day is synchronized with the metabolic circadian rhythms.

"We're metabolically less robust than age," he said. "So even if you've run away with jumping breakfast and eating out of synch in their 20s or 30s, you can eventually catch up. "

Night workers can also benefit from eating in tune with their circadian rhythms. You can alter the meal schedule for synchronization with the metabolic circadian rhythms at breakfast at the end of his working day at 7 or 8 in the morning and then eat your heaviest meal when they wake up, about 3 or 4 morning.

Freuman discourages night shift patients to eat at night. "We do not want to eat a lot of calories, so we'll give you a sip of tea or a thermos of miso soup or, if necessary, a little something like an apple to minimize calories overnight.

"Your metabolism works in a certain way whether you're awake or asleep - even if you're awake for most of the night still want to eat most of your calories during the light day sleep. The has little to do with it" , Said Freuman.

Eating tips in tune with circadian rhythms

So how do we eat in tune with our circadian rhythms? The key is the front loading of your calories and carbohydrates. Freuman suggests the following, she advises her patients:

1. Do not skip breakfast

Ideally, breakfast should be sufficiently satisfying to avoid the need for a mid-morning snack and must have a minimum of 300 calories, according to Freuman. You should always include high-fiber carbohydrates, which are digested more slowly than refined carbohydrates, and should include protein, which helps keep hunger under control.

Good breakfasts include a cup of oatmeal cooked with low-fat milk and a small handful of walnuts, two slices of Ezekiel or brown bread with avocado slices and mashed tomatoes or tortilla two eggs With vegetables, fruits and a slice of whole wheat bread.

If you are not hungry when you wake up, you can postpone breakfast for a few hours - but should not be omitted, like Freuman.

2. Have the "special blue plate" for lunch

"Lunch should be like special blue plate ... the main meal of the day," said Freuman.

For Freuman's simple strategy lunch suggests half filling the plate with non-starchy vegetables, then split the second half protein (like fish or grilled chicken) and rich in slowly digested carbohydrate fibers (like beans or quinoa). "A salad with grilled chicken is fine, but try adding a sweet potato oven, a spoonful of chickpeas or even a thick hot soup and lentils," he said.

If you prefer a sandwich for lunch, pair it with vegetables rich in fiber. "A turkey sandwich is part of a good lunch, but not a whole lunch. Try adding pumpkin soup or carrots with hummus.

Other recommended Freuman breakfasts include baked salmon with green lentils and cooked vegetables or a Plate of Quinoa Mexican Quinoa, Black Beans, Chicken, Avocado and Salsa, along with lots of vegetables.

The best way to plan for lunch can be used last night's leftovers. "I cook dinner at home and bring my leftovers for lunch the next day. When I get home from work, I'm not tearing the house apart. "

3. Take a snack

An afternoon snack may be necessary if lunch and dinner are more than five hours apart. However, it does not need more than 200 calories, and should be high in protein and fiber. "That will prevent you from feeling hungry," Freuman said.

Snacks that will satisfy include an apple with a tablespoon of peanut butter, grape tomatoes with string cheese, a plain or hard Greek yoghurt egg with fruit.

4. Go Low - Carbohydrates For Dinner

Dinner should be light and low in carbohydrates. "The more you can lose carbohydrates for dinner, as well as the effects of distorted night calories attenuated," said Freuman.

Dinners can include cooked fish and vegetables, wrapped in lettuce tacos or a turkey burger (except bread) and a salad with a light dressing.

"I'll make meatballs of turkey for my kids and give them pate too, but I'll have mine on a bed of spinach - and the next day I'll put the pasta for lunch. "

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