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How do meal schedules affect weight?



More and more research suggests that the key factor affecting our weight is the violation of the circadian rhythm of the body, which helps to prepare for what awaits: sleep, food and other activities. This means that not only what we eat is important, but also when we do it, we receive the Republic portal.

The importance of our meal schedules has been demonstrated in a study conducted in 2013 by a group of Israeli scientists. Overweight participants reduced their daily calorie intake to 1,400 kilocalories. In addition, they were divided into two groups, one of which absorbed more kilocalories in the first part of the day and the second in the afternoon. After three months of diet, women from the first group They lost 2.5 times more weight than the other.

"Molecular clock"

There is no doubt that the circadian rhythms of the body are closely related to metabolism and digestion. In every cell of the body there are "molecular clocks" that regulate processes inside, including the production of hormones and neurotransmitters, blood pressure and activity of the immune system.

These "clocks" in different organs are synchronized with each other and controlled by a small area of ​​the brain that is located in the hypothalamus and is called "supernumerary nucleus "The activity of spinal neurons changes during the day and reacts to external light as well as other signals such as temperature or food.

Due to the circadian rhythm, at different times of the day different biochemical reactions are activatedthat allows the body to perform its functions better, recover and change tasks. Therefore, during a rapid change of time zones, the person has problems with sleep and digestion, and may even feel a general feeling of being unwell.

According to modern research, the functioning of the liver and digestive cells depends on the time of the meal and its amount. Metabolism of fats and carbohydrates in food is a complex process that requires the coordination of many organs: liver, intestines, including pancreas. When synchronous work is interrupted, the body becomes less effectiveFor example, an international team of researchers discovered in a study from 2014 that irregular sleep can double the performance of insulin sensitivity and inflammatory activity.

There are other studies of this type that indicate that meal times can affect metabolism, body weight, sleep and other health indicators. In addition, there are studies that have identified (in mice and humans) a positive effect "Food with a time limit"in which all meals of the day should be produced in a "window" of 8 or 10 hours.

So the consumption of richer energy do not put it off for the second half of the dayand the regularity of eating habits can become a very healthy habit, as does vegetable intake and reduced sugar intake.


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