HEALTH COACH - Weight loss can be related to when, not just what you eat

HEALTH COACH -

 Weight loss can be related to when, not just what you eat  
 You can skip breakfast. At lunch you can opt for a salad with lots of vegetables, no croutons and low-fat dressing - on the side, of course. 
 
 Then three hours strike. 
 
 You are incredibly hungry and craving for sweets, sweets or fries. You have finally dug, eat a card of candy or some other delight. 
 
 Around 6 hours, you tear the kitchen, nibbling on everything you see. 
 
 
 
 
  
 
 
 In spite of your Best efforts to reduce carbohydrates at meals, you learn about a large amount of pasta or pizzas. And then another. But you are still not satisfied. Dessert calls, and you want something sweet again. A scoop or two of ice will satisfy you at the moment, but you continue to graze in the night until eventually you are so tired you are bumping into bed. 
 
 So what is the cause of all that drama drama that occurs, almost according to the schedule? 
 
 "I began to notice a common pattern where my patients were so good with the limitation of their calories during the day but in the late afternoon and evening they Are separated, "said Tamara Duker Freuman, a nutritionist who has helped hundreds of people lose weight over the past decade on a plan based on the meal schedule she describes as the" circadian synchronized diet " . 
 
 "That was the continuous grazing in the night ... That was what threatened them." They often thought that they were generous ... but in reality they Were really hungry. 
 
 "They just ate a little more at breakfast and lunch, so they added a few hundred extra calories in the morning they will consume under control And will lose weight, "she said. 
 
 
 Research on front-loading foods 
 
 
 It is true that excessive calories to n & 39 Any time of the day will result in weight gain.But skipping meals or eating too few calories at the start of the day seems to stack The odds are against us.The result: weight loss is hard to find. , More and more research indicates that when you are loading your calories instead, you have to m Chances of losing pounds. 
 
 "What we have seen is that people have diets having the same number of calories as the loading calories before t O the first part of the day is better in terms of measures Subjective and objective satiety, "said Freuman. "They feel more sleepy in the evening, and there are actually differences in their hormones of hunger and satiety ... and this seems to contribute to the success of weight loss." 
 
 A study of 420 overweight and obese participants divided the individuals into two groups: beginners and late eaters, depending on the time of their lunch (ie before or after 15 hours). Late breakfasts also ate low-calorie breakfasts or had lunch breakfast more often than beginners. 
 
 
 
  
 
 
 
 At the end of the The 20-week study period, late consumers lost less weight compared to previous eaters (17 versus 22 pounds on average, respectively) and lost their weight more slowly, despite the fact that both groups Consumed about 1,400 calories per day and consumed similar amounts of fat, protein and carbohydrates. 
 
 Another study followed two groups of overweight women with metabolic syndrome on 1,400- Both groups consumed 500 calories at lunch, but one group consumed 700 calories for breakfast and one dinner Of 200 calories (the "Big Group Breakfast"), while the other group ate 200 calories at the Fast Break and 700 calories at dinner (the "Grand Dinner" group). 
 
 The nutrient content of the meals was exactly the same for both groups, the only difference being that Breakfast and dinner meals were exchanged After 12 weeks the large breakfast group lost about twice as much weight as the large group dinner (8.7 pounds for the large group of breakfast, Lunch vs. 3.6 pounds for large group dinner) and lost More than 4 inches extra around their waists. 
 
 The large breakfast group experienced a 33% decline in triglyceride levels - a marker associated with the risk of heart disease - while the group that ate the caloric dinner had an increase of 14.6%. The larger breakfast group also experienced greater reduction in fasting blood glucose, insulin resistance scores and insulin, all of which indicate a reduced risk of type 2 diabetes , Ac According to the authors of the study. 
 
 So calories and front loading carbohydrates are not only favorable in terms of weight loss, but have had beneficial effects on other overall health indicators, including a Reduced risk of type 2 diabetes and cardiovascular disease. 
 
 This second study "opened my eyes," said Freuman. "It was not only that people were less hungry and ate less at night, but it indicated that there might be some sort of underlying metabolic magic, where the time of calories and carbohydrates was Important, more than the total amount of calories and carbohydrates consumed in a day.That helped me understand what I was seeing intuitively in my patients. "
 
 
 Circadian rhythms: the "Metabolic Magic" 
 
 
 More and more research suggests that when you eat can be just as important as what you eat and it is closely related to the complex science of circadian rhythms. 
 
 According to the National Institute of General Medical Sciences, circadian rhythms are physical, mental and behavioral changes that follow a cycle of approximately 24 hours, primarily in response to light and radiation. Darkness in the environment of an organism. 
 
 Circadian rhythms are driven by biological clocks inside our body. The brain has a main biological clock, influenced primarily by light, which indicates the "peripheral" clocks in the muscles and organs at the time of day. Because of these clocks, many of the metabolic processes that take place in us operate at different rates over a 24-hour period. 
 
 
 
  
 Circadian rhythms can help Explain why eating late at night increases The probability of weighing T wins and decreases the rate of weight loss compared to eating earlier in the day. 
 
 For example, research suggests that the calories we burn from digestion, absorption and metabolism of nutrients in the foods we consume - known as diet-induced thermogenesis Food - are influenced by our circadian system and are less than 8 Pm than 8 am, according to Frank AJL Scheer, Director of the Medical Chronobiology Program in the Division of Sleep and Circadian Disorders at Brigham and Women's Hospital in Boston. 
 
 Other metabolic processes involving sensitivity to insulin and fat storage also function according to circadian rhythms and can significantly influence the likelihood of weight gain or weight loss at different Times of the day. 
 
 "These different metabolic processes are reflected and flow at different times of the day, and they play a role in how your body metabolizes food energy, which ultimately affects your Weight, your cholesterol and your blood sugar - and so it has a lot of implications for what is considered an optimal time to eat, "Freuman said. 
 
 
 The breakfast-skippers is wary 
 
 
 Circadian rhythms can help explain why jumping breakfast is associated with an increased risk of weight gain, Even in those who consume comparable amounts of calories in a day. 
 
 "The link between breakfast breakdown and obesity had already been thought to be due to over-compensation of calories at subsequent meals due to excessive hunger ... But research does not always show differences in the total energy intake among the breakfast- Skippers, "said Freuman.