Dinner in the afternoon may be key to the thinner body.
One form of intermittent fasting, which requires people to eat all their meals earlier in the day, seems to be a "powerful strategy" to reduce hunger and weight loss. This is confirmed by a new study.
This is achieved by limiting appetite rather than burning more calories, researchers reported in Obesity. A longer period of fasting also causes people with obesity to sink into their fat, causing them to burn more fat, said Cortney Peterson, the lead author and assistant nutrition at the University of Alabama in Birmingham. "We are trying to develop weight loss programs for people, if we can find strategies that either make it easier for people to cut more calories or burn more fat, that's a huge victory," said Petterson. you can find ways to reduce this hunger, people are more likely to be more successful in losing weight and keep it off. The study compares how people's organs respond to meals three times a day, but two different diets:
- Early Limited Eating ̵
- A typical American meal times which allows meals during a 12-hour window from 8am to 8pm
] Eleven overweight and obese adults are allocated to a case principle to follow one of the schedules for four days, then another for the same time period, they ate the same number of calories per day – enough to keep your weight – both plan.
After each regimen, participants spend one day in the respiratory chamber, measuring how many calories, carbohydrates, fats and proteins burn. They also evaluate how hungry or full they feel every three hours, while blood tests measure the levels of hunger and satiety hormones.
It turned out that those who had starved 18 hours a day and finished up to 14 hours had lower hormone levels of hunger ghrelin and higher levels of hormone peptide YY. Early limitation of diet also reduces people's desire to eat and increase their fullness throughout the day, although it does not affect the calories they burn
. the ability of the body to switch between burning carbohydrates and burning fat for fuel. This is an important finding because overweight people often have problems burning fat, Peterson said.
Earlier studies have found a 16: 8 diet where people hurry for 16 hours a day but are free to eat whatever they want in the other eight.
"This study helps to provide more information on how eating patterns, not just what you eat, can be important to achieving a healthy weight," said Holly Raynor, a professor of nutrition at the University of Tennessee, Knoxville, in a statement. She did not participate in the study.
The authors can not say for sure whether the effects of appetite reduction come from feeding time to the body's internal clock – which provides peak control of blood sugar and energy for digestion in the morning – or extended starvation, Peterson said. Her best guess was that they were made mainly from the fasting fasting.
Peterson himself follows a similar eating schedule: "I feel a little blissful when I do it. I can not explain why, "she said.
Tips to Try Yourself:
People who are "hyper-motivated" can try a six-hour meal schedule that ends at 14:00, but researchers believe that eight -10 hours eating a window that ends between 4-7 pm The evening is a much more realistic goal, Peterson noted.
When she asked people how they were tolerated from 8:00 to 14:00. said that the fasting period is not that bad, but the hard part is filling the calories for the day at six o'clock. "They felt so full – they said they ate Thanksgiving every day," said Peterson.
In particular, women may have to do a slightly shorter period of fasting because they start burning fat a little faster than men, so it might be harder for women to follow a super-long post, I add Peterson
Takes the body and hungry patterns about two weeks to adapt to the new eating plan. "At first it may be a bit more challenging … but once you overcome this obstacle, it must be easier," she said.