Eating all meals before 3 p.m. ‘helps you lose weight’

Eating all meals before 3 p.m. — and fasting for at least 14 hours a day — helps people lose weight and improve their overall health, according to a new study. An expert reported the findings after reviewing 250 studies on diet and time-restricted diets.

This time-restricted diet is closer to how our hunter-gatherer ancestors would have eaten, reports the Daily Record. The studies reviewed included one suggesting that eating between 6 a.m. and 3 p.m. and then fasting for 15 hours works better with our natural biological clock.

The research, presented at the European Obesity Congress in the Netherlands, showed that eating earlier also boosts healthy gut bacteria, which affects overall health.

Dr Courtney Peterson, co-director of the Circadian Research Core at the University of Alabama, US, said: “So you might see this data and say ‘great, I won’t eat late at night.’ But we generally define intermittent fasting as fasting for at least 14 hours at a time.

“Time-limited meals are becoming extremely popular. People typically eat within an eight to 10 hour window and so they are effectively fasting for 14 to 16 hours a day. »

A study by Dr. Peterson’s team found that people were less hungry when they ate on an 8 a.m. to 2 p.m. diet than on a six-hour window later in the day. They concluded that one mechanism is better appetite regulation, rather than an increase in energy expenditure in early risers.

Professor Naveed Sattar, an expert in metabolic medicine at the University of Glasgow, told the Mirror: “There is evidence that when people eat during the day may be of some importance to their health as there is a clear link between appetite control and circadian rhythms.

“However, those who eat irregularly or late at night are highly likely to consume more calories overall due to poorer appetite control and it is the extra calories that largely determine weight gain. and the associated risks.”

Comments are closed.