Eating more at night may not be fat!New research subverts traditional cognition

Author:Scientific network Time:2022.09.10

Text | "China Science News" reporter Zhang Qingdan

As soon as late at night, the foodies began to "poison", and even the roadside stalls and night markets gradually became lively, becoming different fireworks in the city. For those who want to lose weight, eating late at night will make people gain weight, so it can only be discouraged by food.

Is this really true? A study may subvert your cognition.

On September 9th, a research paper published on Cell Metabolism on Cell Subsidum put forward new insights: No matter which meal a person eats the most in the morning, middle and night, it will not actually affect the body's metabolic card. In other words, "late eating" may not necessarily increase weight.

In this study, there is also a good news for the weight loss group -the person who eats the most in the morning is easier to lose weight.

Eating time vs weight and health

Facing the temptation of food, many people are more concerned about when to eat a meal in the day may it affect the effect of weight loss?

In recent years, research on eating time and how it affects weight or health has emerged endlessly. Related weight loss solutions are also diverse.

In 2013, Daniela Jakubowicz, a professor at Sakler School of Medicine at the University of Traviv University, published an article published in Obesity Magazine that eating high -calorie food for breakfast can help lose weight.

科研人员把参与实验的93位超重或者肥胖妇女分为两组，每组每天的食物热量一样，只是两组的食品热量分配不同：A组早餐700卡路里，晚餐200卡路里；B组早餐和晚餐与Group A is completely opposite; group AB lunch is the same. The experimental results were that the average weight of the high -calorie breakfast group lost 8.7 kg, and the high -calorie dinner group only reduced by 3.6 kg.

Similar results were articles published on International Journal of Obesity, a Ph.D. Morci University of Spain Mursian University.

This study found that during the 20 -week experimental period, the human body was less reduced to lunch, and the speed of weight loss was slower than those who had a lunch early. Surprisingly, the energy consumption, estimated energy consumption and sleep time between the two groups are similar.

In other words, eating late may affect the weight loss effect. Therefore, researchers suggested that the new weight loss strategy should not only include calorie intake and the distribution of nutrients, but also the design of eating time.

Published in Cell Metabolism in 2020, researchers at the University of Illinois University in the United States proposed a time -limited food (TRF) strategy, which stipulated specific eating time to promote more effective weight loss.

The study lasted 8 weeks. During this period, experimental participants were required to eat between 3 pm and 7 pm (4 hours) or between 1 to 7 pm (6 hours). In the rest of the fasting time, they can only drink Water or other drinks without calories. The control group has no meal time limit.

The research results show that compared with the participants in the control group, TRF participants have lost about 3%after 8 weeks, which can reduce energy intake of about 550 calories, accounting %~ 30%.

In other words, even if it is open within a limited time range of 4 hours or 6 hours, it will not affect the weight loss, provided that it is necessary to shut down without eating in the fasting time.

These results have a commonality, that is, eating at different times a day will cause different energy consumption. Alexandra Johnstone, a professor at Aberdeen University in the United Kingdom, cooperated with Jonathan Johnston, a professor at Sarri University in the United Kingdom, challenged this view.

Five years of research

"Breakfast should be eaten well, you have to eat lunch, and you have to eat less dinner." This sentence is very familiar! Western countries also have a similar old saying, "Eat breakfast like a king, eat lunch like a prince, and eat dinner like the poor."

In the morning, humans have been advocated as a diet strategy to improve weight loss in the morning, because a large amount of calories intake every morning can optimize weight loss by more efficient and quickly burning calories. This is also supported by animal research. However, the potential mechanism of eating time to promote human weight loss is unclear.

"People in the field of nutrition have been thinking about the mystery, where will their energy go?" Johnstone decided to lead the team to study how the time of the day is interacting with metabolism. She is a researcher at the Rowett Institute and a leading innovation researcher in the field of human appetite control in the UK.

The research team recruited overweight or obese health subjects. A total of 16 men and 14 women participated in the research.

Researchers provide participants with all foods within 8 weeks and use the Gold Standard Technology of the Rowett Institute to monitor their energy consumption and change of physical composition.

Each subject is randomly distributed to a 4 -week morning or eating at night. These diets are equivalent, balanced 30%of protein, 35%carbohydrates, and 35%fat. After a week's rest period (the heat balance throughout the day), each subject changed the opposite diet in the next 4 weeks. In this way, each subject acts as their own research control group. Throughout the research, the subject's daily energy consumption was used to measure the total energy consumption of daily. This is a technology based on isotope, which measures the energy consumption by analyzing urine.

In general, researchers have found that the energy consumption and overall weight of breakfast and dinner are the same. In these four weeks, the average subjects were reduced by more than 3 kg per person.

In other words, the relative amount of breakfast and dinner has no effect on metabolism. This study challenges the saying that eating at different time in a day will lead to different energy metabolism.

"We found that under the conditions of weight loss, there is no best time to control weight, and the change of weight is determined by energy balance." Johnstone said, "Whenever you consume calories, energy can be used in the same use. "

Related research papers were published on September 9th on Cell Metabolism. This is the first time that Britain has compared the influence of breakfast calories of overweight and obese adult men and women.

This research span a long time, began in 2017, completed the monitoring of volunteers in 2020, and all data analysis was completed recently. After 5 years, the research results contributed huge contributions to the rhythm and time nutrition of day and night.

"Fullness" is the key

A study posted in Advances in Nutrition in 2016 pointed out that the biggest threat to global health this century was obesity and affecting the lives of more than 1.4 billion adults. Obesity -related diseases are increasing year by year, such as risk factors for cardiovascular disease.

To reverse the trend of obesity, and prevent or delay severe complications, weight management is a top priority.

We know that controlling appetite is important to weight loss. The key core of this research result published on Cell Metabolism is that "those who consume most calories in the morning are not so hungry than those who consume more calories at night."

"The subject reported that when breakfast was richer, their appetite was better controlled. In the rest of the day, they felt full. Compared with the environment of our experiment, this conclusion was on the conclusion that this concludes The real environment may be more useful, "Johnstone said.

Eating a big meal in the morning can help increase the remaining content and emptiness time in the intestine, thereby reducing the possibility of overeating and overeating. Compared with people who eat and drink lunch and dinner, the BMI index is lower as the person who eats breakfast as the most important meal of the day.

However, in this fast -paced era, many young people have developed the habit of not eating breakfast. According to a survey in the United States, in the past 50 years, the popularity of not eating breakfast has increased. 30%of young people do not eat breakfast every day, and up to 60%of people do not often eat breakfast.

This will only be counterproductive. Do not eat breakfast will exacerbate the hunger all day, leading to eating more food in the second half of the day, thereby increasing the risk of obesity. A rich breakfast is good for controlling weight.

In summary, if you want to lose weight successfully, eat more breakfast every day and eat better!

Reference link:

https://doi.org/10.3945/jn.116.244749

https://doi.org/10.3945/an.115.010223

https://doi.org/10.111/nbu.12323

https://doi.org/10.1002/oby.20460

https://doi.org/10.1016/j.cmet.2020.06.018

https://doi.org/10.1038/ijo.2012.229

Edit | Fangyuan

Capture | Guo Gang

= PNG "Data-NickName =" Science Network "Data-Alias =" ScienceNet-Cas "Data-Signature =" In-circle major events, industry insights, occasionally gossip ... produced by the world's largest Chinese science community, Chinese Science News Agency.We: [email protected]; submitting [email protected]. "Data-from =" 0 "data-is_biz_ban =" 0 " /> Cooperation matters: [email protected]