In recent years, various studies have shown that we have been eating not only what we eat, but also at what time. According to a study by Harvard University, dinner time plays a decisive role in metabolism, burning calories and appetite control.
This conclusion comes out of a study published in the metabolism of magazines, where it was noted that early dinner can increase metabolic efficiency, reduce fat accumulation in the body and even positively influence hormonal levels associated with hunger.
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What exactly does Harvard research say?
Scientific work included an excess weight and obesity group that participated in a two -phase divided experiment: one with early dinners (at about 6:00 p.m.), and the other with late dinners (held at 9:30 pm). Everyone received the same dishes and calories, but with different graphs.
The results were disclosed:
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Those who had dinner early showed a greater burning of calories during the day.
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Higher leptin levels, a hormone that generates a feeling of satiety were registered.
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Grelin levels, known as the Hormone Hunger, have decreased.
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There was also a decrease in fat accumulation, especially in the abdominal zone.
In other words, a preliminary dinner not only helps to sleep better, but also lose weight and improve metabolism.
What time is better for dinner?
According to the recommendations of researchers, the ideal is to have dinner at least 3 to 4 hours to sleep. If a person goes to bed at 11:00 pm, he must have lunch between 6:30 pm. And 8:00 in the evening. most.
This allows the body to complete the digestion before night rest, preferring the best quality of sleep and preventing the accumulation of calories in the form of fat.
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What will happen if we are late?
Late dinner can discredit circus rhythms – biological body lines – and generate hormonal changes that slow down metabolism. In addition, this increases the likelihood of insomnia, gastric reflux, severity and higher hunger levels the next day.
In a country such as Argentina, where many people usually dine after 9 pm, this habit can help increase cases of obesity and sleep disturbances. Making a short change in graphs can have a great influence on long -term health.
How to implement this change in routine?
To adapt the dinner schedule without affecting social or working life, experts offer:
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Perform a snack so as not to arrive with such a great appetite at night.
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Plan simple and lighter dinners (for example, salad with protein, soup or fried vegetables).
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Avoid heavy products such as refined fried products.
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Go down the schedule for 15 or 20 minutes a week, until you get to dinner until 8:30 pm.
These types of changes can be stable if they are gradually turned on, without the need to be restrictive.
Dinner, the key to the metabolic well
In addition to the content of calories, dinner time may matter between obtaining a weight or loss of it, especially in people with slow metabolism or hormonal problems.
The integration of this recommendation into daily habits can prevent chronic diseases, such as type 2 diabetes, obesity and hypertension.
