According to new findings, the safest way to burn fat and lose weight is to eat breakfast and avoid late-night snacking.
The new study confirms that it’s not only what you eat but also at what times you eat that counts.
Nearly half of adults in the United States are seeking to lose weight, and many have turned to regular intermittent fasting as an easy way to lose weight. This diet entails fasting for a set amount of time during the day and then eating all of your calories during the remaining hours. 16:8 fasting, for example, is described as not eating for 16 hours of the day and eating only for the remaining 8 hours.
Intermittent fasting is becoming more common, with a 2018 study of 1,009 adults in the United States revealing that it is the most popular diet. But does it make a difference when you fast?
According to Vanderbilt University researchers in Nashville, TN, weight gain is influenced not only by the amount of calories consumed, but also by when they are consumed.
It’s best to Follow this biological clock
The findings are related to circadian rhythms, which scientists refer to as the biological clock. Hundreds of processes, from sleeping and eating to body temperature and hormone levels, are influenced by the internal body clock. A disturbed circadian rhythm, such as that experienced by shift workers, has been linked to negative health outcomes, including obesity, according to research.
These negative health effects may be the result of disrupted eating habits, implying that the timing of food intake influences its effects on the body.
Prof. Carl Johnson, senior author of the report and Cornelius Vanderbilt Professor of Biological Sciences, says, “There are a number of research on both animals and humans that say it’s not only about how much you consume but also what time you eat.”
The researchers tested this hypothesis by tracking the metabolism of six people as they consumed meals at various times of the day.
Keeping an eye on your metabolism
The participants were all over the age of 50, indicating that they may be at risk for metabolic disorders. They also ate three meals a day over two 56 hour periods, with the same overnight fasting time in between.
Participants ate breakfast, lunch, and dinner in one of the sessions. The participants in the other session missed breakfast in exchange for an extra meal as a late-night snack.
Both the breakfast (at 8:00 a.m.) and the late-night snack (at 10:00 p.m.) were 700 calories and nutritionally similar. In both sessions, the participants engaged in the same amount of physical activity.
The participants’ metabolism was tracked using Vanderbilt’s human metabolic chamber, which provided continuous measurements of metabolic rate and carbohydrate and fat breakdown.
Choosing between skipping breakfast and skipping dinner
Despite having a clear calorie intake and activity level, the researchers discovered that the timing of food intake had a substantial impact on how much fat the participants burned.
The participants broke down less fat when they ate a late-night snack than when they ate the same amount of calories at breakfast.
In other words, the snack at 10:00 p.m. slowed the body’s ability to break down fat, forcing it to instead break down carbohydrates. Over the course of 24 hours, participants who consumed breakfast burned 15 grams more lipid than those who ate the late-night snack. This could result in substantial fat accumulation over time.
“This indicates that the timing of meals during the day and night cycles affects how ingested food is used versus processed, and that any food consumed before bedtime delays fat burning during sleep,” says first author and Vanderbilt postgraduate student Kevin Kelly.
The discovery that the body’s circadian rhythms control fat burning may have significant consequences for eating habits, suggesting that fasting from dinner to breakfast is preferable to skipping breakfast for weight loss.
Since now we know that it’s important not to skip breakfast and not eat to late at night, we can now substitute a solid meal for a protein shake. When combined with an effective workout program, this alternative encourages weight and fat loss by replacing two meals a day (typically lunch and dinner) with a shake.
You can find the Meal shakes here: https://royaltyteam.goherbalife.com/Catalog/Home/Index/en-us
I hope this has been helpful. If you have any questions reach out to me and I will be more than happy to answer any questions you might have.
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