When to eat to avoid gaining weight? Nutritionist explains how meal times affect our bodies
How meal times affect weight (photo: Freepik)
Mealtimes are just as important as their calorie content or food composition. The nutritionist tells us when the best time to eat is to energize for the whole day.
The impact of meal times on health
According to nutritionist Olha Bezuhla, this issue is studied in the field of chronodietology. Research in this area shows that eating habits synchronized with circadian rhythms help maintain health and maintain optimal weight.
Some people have more, some less because genetics, age, and gender also impact it. The "biological clock" is controlled by genes such as CLOCK, BMAL1, and PER3, which determine the chronotype, i.e., when the body absorbs food best.
In addition, the tendency to eat in the evening decreases with age, but men are more likely than women to have a shifted eating rhythm, consuming more calories in the afternoon.
Skipping breakfast is associated with an increased risk of obesity. Studies show that people who don't eat breakfast consume more calories in the evening, which leads to higher insulin levels and promotes fat storage.
When is the best time to eat
Late meals impair insulin sensitivity and can increase the risk of developing type 2 diabetes and cardiovascular disease. The ideal option is to consume most of your calories in the morning.
The frequency of meals also matters. Studies show that regular meals help maintain stable glucose levels and reduce the likelihood of overeating.
Optimizing meal times can significantly improve metabolic health. It is worth starting the day with a healthy breakfast, reducing calories in the evening, and maintaining a stable diet.
Notwithstanding how long it has been since your last meal if you are hungry, then eat. It is important to recognize and respond to your hunger cues. Hunger cues are your body's way of telling you that it needs energy to feel and function at its best.
Sources: Instagram page of nutritionist Olha Bezuhla and the Johns Hopkins website.
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