Pay attention to the people!Latest research: eat more breakfast, significantly reduce appetite all day!

There is a saying in China: "Breakfast, full lunch, and less dinner." There are also metaphor in the West that "breakfast is like a king, lunch is like civilians, and dinner is like beggars." The sayings that have been passed down in hundreds of years may have summarized the wisdom of life that generations left for us for us.

2022年9月9日，来自欧洲数个机构的Leonie C.Ruddick-Collins等人发表于《Cell Metabolism》上的“Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity "In the middle, the latest research on eating time was completed.

The results show that the daily heat intake time can affect the total energy consumption and static metabolic rate of the day, but on the premise of the same amount of calories in the calorie, it has no significant direct effect on weight. However, it is worth noting that the richer participants who eat breakfast reflect the significant reduction of hunger throughout the day. Therefore, a large number of breakfast intake (rich breakfast) can help lose weight by better suppressing appetite.

Because the distribution and eating time of food intake are a changeable lifestyle, more and more researchers are now interested in the impact of understanding the time of eating and food intake. In recent years, many studies or similar or different conclusions have been obtained. Some adhere to the saying of "calorie is calorie". However, some claims that the rhythm of day and night brings different metabolic impacts.

The influence of day and night rhythm system seems to depend on the time of related life activities in the day, but many mechanisms still have to be further explored, and there are no known research on the dual customer observation of human eating time and calorie to observe these two to observe these two. Factors for the common effect of weight loss.

In this study, the researchers designed a random control test of high dietary control for the test, all of which were provided by the laboratory. According to the previous hypothesis and settings, the researchers aims to control and record the following three factors that may lead to differences in weight difference and energy utilization:

(1) Adaptation of behavior, such as subjectively changing appetite, or other physical activities that consume and load generated in the calories;

(2) Different energy metabolic time due to differences in meals during the day;

(3) The impact of normal biological day and night's rhythm on energy metabolism on different time in the day.

At the same time, the researchers can study the energy changes that cause weight loss in the experiment through the test experiment. Energy Expendital (EE) is an energy (KJ or Kcal) that can be divided into three parts: a person's use of consumed energy (KJ or Kcal) within a given time:

(1) Basic metabolic rate (BMR), the lowest calories used to maintain normal physical functions when resting;

(2) The thermal effect of food (TEF), that is, the energy cost of absorbing, processing and storing nutrients after food intake;

(3) Energy consumed by physical activity -physical activity refers to any physical exercise that effects on skeletal muscles and requires more energy than rest. Researchers can study the energy changes that cause weight loss in the experiment through all parts of the trials EE (energy metabolism) during the measurement experiment.

Figure 1: In the experiment, the two groups of test groups correspond to different one -day meals.

This research conducted a 4 -week -old calorie intake control test, one of which was the breakfast calorie load group (ML; 45%: 35%: 20%breakfast: lunch: dinner calorie percentage), that is, eat breakfast for breakfast More; the other group is the dinner card load group (EL; 20%: 35%: 45 breakfast: lunch: dinner calories percentage), that is, eat more for dinner (Figure 1). The total amount of calories of each person throughout the day is fixed and the same. At the same time, the experimental party provides all foods and beverages, which is the most stringent study to evaluate human eating time so far. The purpose is to control variables such as energy balance.

Compared with eating more groups (EL) at night

Eating more groups (ML) in the morning does not have a significant weight loss

One of the main test results data of the experiment is to evaluate changes in energy balance through weight measurement, because under the premise of providing the same type and food food, the weight change is driven by EE (energy consumption).

The data results after 4 weeks of experiments show that compared with EL (Evening Loaded, Dinner Calm Loading Group), ML (Morning Loaded, Breakfast Calcium Loading Group) will not cause greater weight loss. The experiments observed that the two foods with the same food ingredients and different energy intake time, such as the end of each diet intervention (28th), will cause significant weight loss; however, the ML and EL diet will be The weight change situation shows almost the same trend, and there is no significant difference between the two groups. In other words, in the case of the same amount of calories per day, there is no statistical difference at the degree of weight loss at the end of the 4 weeks of experiments (ml, Δ-3.33 kg; EL, Δ-3.38 kg ; SED 0.24kg, P = 0.848). as shown in picture 2. Figure 2: The weight change during the 4 -week diet of the ML and EL group

Compared with eating more groups (EL) at night

Eating more groups (ML) in the morning will significantly reduce appetite and hunger

Another important result is the subjective changes in appetite. People have little influence on the influence of meals on losing appetite. The research experiments usually lack time measurement of appetite.

This study uses the visual simulation table (VAS) to evaluate the degree of changes in subjective appetite. The trials measured the subjective appetite every hour from waking up to bed for 3 consecutive days in a free life environment. Average daily hunger, appetite, expected consumption, thirst and comprehensive appetite assessment calculations = hunger + appetite + food amount + (100 -fullness)/4. The results show that ML's subjective appetite is significantly lower than that of EL diet (as shown in Figure 3).

Figure 3: Compared with EL diet, the ML diet has significantly reduced hunger and appetite

Compared to the EL group, the overall hunger score of all 3 meals in ML has decreased significantly, and the average satiety score has increased significantly. Therefore, the greater suppression of the use of ML diet to appetite may lead to a reduction in the calorie of lunch and dinner, which helps to promote weight loss through the ML diet.

In summary, in fact, the dietary habits of normal adults can vary from person to person, but pay attention to the needs of their own physique and health. The interval between three meals a day is suitable for 4-5 hours, and the arrangement of food intake should be balanced and reasonable.

Reference:

Leonie C. Ruddick-Collins, Peter J. Morgan, Claire L. Fyfe, Joao A.N. Filipe, Graham W. Horgan, Klaas R. Westerterp, Jonathan D. Johnston, Alexandra M. Johnstone, Timing of daily calorie loading affects appetite and hunger Responses Without Changes in Energy Metabolism in Healthy Subjects with Obes.

Source: biological valley https://mp.weixin.qq.com/s/gamtfvxud8tmej97wi0yfw

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