Breakfast has long been touted as the king of all meals. In fact, many food experts have made the assumption that it is the most important meal of the day.
Many of these opinions were sparked by a study from the University of Massachusetts School of Medicine that found that people who regularly skipped breakfast had a significantly higher incidence of high blood pressure. obesity than those who ate eggs and an English muffin.
This is useful information, but not a problem in black and white. Just because a meal is good does not mean that others are bad. This is something I've discussed several times .
Your body is not on a 24-hour clock. Weight loss and fat gain do not occur in a vacuum.
Yet, the importance of breakfast has been translated by many as: "Eating the night will make you fat." This has been perpetuated by many celebrities who claim that once fallen late at night, the books simply disappeared. [Somehow 6 pm and 7pm became the magic hour to end your late-night eating.]
While a lifetime of early dinners and no late-night carbohydrates seems as nice as a quick kick to the face, fortunately for you, the fear of eating late at night is misguided.
Whether it's concrete examples of people enjoying massive late meals or researching scientists from around the world, one thing is clear: when you eat, it does not have a direct influence on weight gain.
Do not misunderstand this message. If skipping breakfast makes you drink the rest of the day, breakfast is the right option for you.
Or if more food at night sends you directly to your larder, you want to be aware of your late night.
These are two behavioral triggers and depend on your reactions to eating habits. Just as you can be in perfect health and skip breakfast every day, you can also be slim, fit and energized by taking your biggest meal at night.
"Do not eat after 6 pm:" The myth of night fat loss
If you're serious about changing your body, a little freedom can go a long way. The only thing that almost everyone hates about "dieting" are the rules. Fewer rules mean less restriction, which gives you more freedom to eat as you prefer and a greater chance of staying on a plan for a longer time.
Why is it important? Because consistency and patience are probably the two most important aspects of any diet and fitness program that nobody ever talks about .
These 4 week programs? A lot of hype .
7 day juice cleaning and weight loss? Smoke and mirrors.
Do you want to stop the yo-yo cycle? Stop looking for quick fixes and start applying things you can do for the long term that will not make you miserable .
And for most people, this would include eating late at night.
Do you have other breakfast meetings or more dinners? Do you prefer drinks in the evening or in the morning? Eating at night is an essential component of the social fabric of our society. And living in a world where we can not eat at night and not being able to eat with friends and family is too restrictive. This is one reason why so many people hate dieting.
While the foods you eat are very important, just like quality, you can not reduce calories. To quote renowned nutritionist Alan Aragon, "Your body does not store more fat more easily at night than at other times of the day."
Y The ability of our body to gain weight depends primarily on what you eat and how much, not what you eat.
Your body is not on a 24-hour clock. What matters is whether you burn more calories than you ingest over time. Weight loss and fat gain do not occur in a vacuum.
Science says eating late at night does not make you fat
Researchers in Israel wanted to test whether eating more at night actually leads to more weight gain. What they found was not really revolutionary if it was not for the exaggerated idea that eating after 6pm or 7pm will make you fat.
In the six-month study, scientists compared people who ate their biggest meal at breakfast to those who ate their biggest meal at dinner (20 hours or later). Participants who satisfied their late night appetizers not only lost more fat, but they also experienced more fullness during the 6 months and saw more favorable changes to their fat loss hormones.
Consider some of the impressive discoveries. Compared to the morning eaters, those who ate the night:
Had less hunger cravings and were more satisfied with their meals
Lost 11 percent more weight
Had a 10 percent greater change in abdominal circumference
Lost a whopping 10.5 percent more body fat
Let's not take it too far That does not mean you have to eat your biggest meal at night. This is not what the study has shown. But he has provided evidence that eating late at night is not the bad thing about weight gain.
What's more, a study conducted by the United States Department of Agriculture also showed compelling evidence of nocturnal feasts. When dieters ate 70 percent of their calories after 19 hours. compared to earlier in the day, they preserved muscle mass and lost more body fat.
Is the end of the night for you?
My job is to help people discover what works best for their bodies . It means understanding the behavior as well as the science of fat loss and muscle gain.
Many people eat at night out of boredom or other emotions instead of hunger, and they end up consuming more calories than needed for the day. Again, you can not forget that calories are important. As are the triggers of personality and behavior.
Night eaters generally exceed their calorie goal, which leads to fat storage. But that does not mean that your body processes food differently at different times of the day, especially at night. However, if a meal turns into three, then you have a problem.
Plus, eating carbohydrates at night can help you sleep, but it could also mean less rest. If you eat … and eat … and eat, then that means you are not sleeping.
If you have ever experienced a stressful week at work or at home, you know that a lack of sleep seems to instantly add weight to the scale.
And researchers at Wake Forest University have discovered why: Too much or not enough closed eyes could lead directly to weight gain. People who slept 5 hours or less each night gained about 2.5 times more abdominal fat than those who recorded between 6 and 7 hours.
People with sleep deficits tend to eat more (and use less energy) because they are tired, say the researchers. And if you're deprived of sleep and not just groggy, researchers at the University of Chicago report that lack of sleep can torpedo weight loss by slowing down your metabolism, increasing your appetite and decreasing the number of calories that you burn.
This means that you have two options:
If you can control the late night meal and not let it keep you, then enjoy, sleep better at night, and watch as you do not inflate and feel more in control.
If you know that a big late-night meal will open the flood gates and you'll find in the fridge still nibbling at 2 am, then bigger night meals might not be the best idea.
Whatever you choose, be aware that the best option for you has a lot more to do about lifestyle preferences and behavioral triggers than the fear of eating at one time or consuming a type of food. Just like eating at night is not a problem, filling up on carbohydrates – as long as it fits your daily chores – will not automatically turn into fat.
Like most absolute diet rules, it's just another myth meant to deliver an incredible promise that promises only to drive you crazy.
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