Dining in accordance with the rhythm of the biological clock can positively influence the prevention of metabolic diseases such as diabetes. What is there to know about it? We tell you more details in this article
Eating early could help prevent diabetes and lose weight
Do olives make you fat or help you lose weight?
Are fat popcorn?
Healthy and light dinners to lose weight
Have you ever heard that having an early dinner could help
prevent diabetes and lose weight? Although there are those who believe that
dinner is the main enemy to lose those extra kilos, the truth is that many
times, the problem is not what we eat, but the amount and the time we do it.
Within the framework of a healthy diet, nutritionists
recommend eating the 4 main meals of the day. In this sense, they also suggest
that it is convenient to have an early dinner or not go to sleep immediately
after having done so.
Eating according to the biological clock
It is clear that eating habits and level of physical
activity are directly related to weight and the development or prevention of
metabolic diseases . Now, in addition to dietary patterns, what do meal times
have to do with it? What does science say about it?
Scientists have long known that the human body operates
according to a biological clock that regulates sleep and wake cycles based on
the hours of the day. In fact, it was determined that there is not just one,
but a series of them in the different organs.
Based on this discovery, it was recognized that metabolism
follows a rhythm, so that the enzymatic and digestive systems are ready to
receive food at certain time ranges. Therefore, the ideal would be to base
eating and sleeping patterns at this rate.
It is then, this premise that determines that dining early
could help prevent diabetes and maintain an optimal weight , as well as prevent
obesity.
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Eating early could help prevent diabetes and obesity
Mujer preparando la cena.
Eating early dinner may help prevent the development of
health problems, such as diabetes and obesity, as well as prevent weight gain.
In relation to this issue, there are studies that suggest
that people who have dinner immediately before going to bed are more likely to
develop metabolic syndrome , that is, pathologies such as those mentioned in
the previous section.
In a research published in the journal Nutrients the effect
produced by a diet of 3 major food and snack in two populations of young adults
was compared. These dishes were administered during the day in the first group
and during the night in the second.
It was found that despite having eaten identically, those
who ate exclusively at night developed indicators of insulin resistance , that
is, a higher risk of developing diabetes.
Also, studies carried
out with a group of students determined similar results . On the one hand, half
of the participants were exposed to a daytime lifestyle, which included feeding
at times within daylight hours and having dinner as early as possible. In
contrast, there was a similar group but with night rhythms.
Those who formed the first sample showed glucose levels
within normal parameters , as well as the hormones leptin and insulin,
responsible for lipid and carbohydrate metabolism. In this sense, these young
people had a better ability to burn fat and a lower risk of diabetes.
So, this is what nutrition professionals are referring to
when advising for an early dinner . Whenever possible, it should be done within
two hours before going to sleep.
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In addition to having an early dinner, it is advisable to
have breakfast
It is not that the body is not able to digest nutrients
during the night but during the day, but that the biological clock works in a
certain way . Part of this is also eating at regular times and not skipping
meals.
In relation to this issue, in the study "Food at night
as an inducing factor of obesity" carried out in rats, it was observed
that the first meal they had restarted the daily rhythms and kept them in tune
with the biological clock signals.
On the contrary, those who did not receive this food, began
their metabolic cycles with a delay compared to the other group. In addition,
they lost internal synchrony, so the signals of the beginning of the night were
altered. In this way, they had alterations in lipid absorption and a greater
predisposition to the accumulation of fatty tissue .
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Yes, early dinner could help prevent diabetes
Familia cenando en la mesa.
It is advisable to have dinner at least two hours before
going to bed. Therefore, it should not be done very late.
To maintain an optimal weight, as far as possible it is
necessary to respect the functioning of the organism and maintain regular hours
at all meals. In the case of dinner, just take it two hours before going to
bed.
Likewise, healthy foods should be prioritized and individual
needs considered. To comply with this, it is best to consult the nutritionist.
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