Late night snacking can wreak havoc on your fat loss goals so learn why eating too many carbs at night can pack on body fat and make you gain weight.Health Dangers of Eating Late at Night. By Dr. Mercola. Do you eat dinner late at night and go to bed less than three hours later? Do you also suffer from unexplained post- nasal drip, cough, and difficulty swallowing? These could be signs of acid reflux, which, unbeknownst to many, can occur without the telltale signs of heartburn and indigestion. Further, if you want to nip it in the bud, all you may have to do is change your lifestyle to eat dinner earlier. Eating late at night, especially if you overeat and/or eat heavy foods, and then lying down shortly after, is a recipe for acid reflux. Adding to the problem, dinner tends to be the largest meal of the day for most Americans, and it's often made up of heavy processed foods in overly large portions. Under the best circumstances (in a young, healthy person), your stomach takes a few hours to empty after you eat a meal. ![]() Nutrition Weight Loss: Insider Secrets To Staying Fuller, Longer Quick, what makes you feel fuller for longer: French fries or popcorn? Find out what foods will fill. Given below is a list of food items having good amount of fat that can be consumed while following a Ketogenic diet plan. Coconut oil; Olive oil. Find more diet plans articles and videos at Bodybuilding.com. Bodybuilding Pre-Contest Diet Plan. By Lee Hayward. It's no secret that competitive bodybuilders are among the most successful dieters in the world at losing pure. Ever wonder how much you should eat so that you don't undo your efforts at the gym? This article looks at what to eat after you work out. Our guide to healthy recipes, healthy eating and diet plans from FITNESS magazine. Unless you’re an ER staffer or an assembly-line worker, the night shift can get boring, and you may find yourself turning to. If late night eating interferes with fat loss, why do people who eat more in the evening lose more fat than people who don't? If carbs become fattening after 6 PM. The Promise. The opposite of those extreme plans that call for fasting, The 3-Hour Diet by fitness expert Jorge Cruise requires you to eat five times a day, including. As you get older or if you have acid reflux, the process takes longer. Then, when you lay down to go to sleep, it's much easier for acid to spill out of your full stomach, which is what leads to acid reflux. Even if you don't have heartburn, you could still have acid reflux if you have symptoms like hoarseness, chronic throat clearing, and even asthma. Plus, acid reflux can lead to esophageal cancer, which has risen five- fold since the 1. According to Dr. He reported that he always left his restaurant at 1. There was no medical treatment for this patient, no pills or even surgery to fix his condition. The drugs we are using to treat reflux don't always work, and even when they do, they can have dangerous side effects. My patient's reflux was a lifestyle problem. I told him he had to eat dinner before 7 p. Within six weeks, his reflux was gone. While that may sound like an appropriate remedy, considering the fact that stomach acid is creeping up your esophagus, in most cases, it's actually the worst approach possible. It only temporarily treats the symptoms. PPIs like Nexium, Prilosec, and Prevacid were originally designed to treat a very limited range of severe problems. So if your heartburn is caused by an H. PPI drugs can also cause potentially serious side effects, including pneumonia, bone loss, hip fractures, and infection with Clostridium difficile (a harmful intestinal bacteria). You need to wean yourself off them gradually or else you might experience a severe rebound of your symptoms. In some cases, the problem may end up being worse than before you started taking the medication. They would cycle through periods of feast and famine, and modern research shows this cycling produces a number of biochemical benefits. Today, simply by altering what and when you eat, you can rather dramatically alter how your body operates for the better. One of the simplest ways to do this is via intermittent fasting. There are many methods for doing this, but the one I recommend and personally use is to simply restrict your daily eating to a specific window of time, such as an eight- hour window from 1. This gives you a 1. It also ties in nicely with eating dinner at a reasonable hour (any time prior to 7 p. While sugar is a source of energy for your body, it also promotes insulin resistance when consumed in the amounts found in our modern processed junk food diets. Insulin resistance, in turn, is a primary driver of chronic disease—from heart disease to cancer. Intermittent fasting helps reset your body to use fat as its primary fuel, and mounting evidence confirms that when your body becomes adapted to burning FAT instead of sugar as its primary fuel, you dramatically reduce your risk of chronic disease. Normalizing ghrelin levels, also known as . HGH is also a fat- burning hormone, which helps explain why fasting is so effective for weight loss. Lowering triglyceride levels and improving other biomarkers of disease. Reducing oxidative stress: Fasting decreases the accumulation of oxidative radicals in the cell, and thereby prevents oxidative damage to cellular proteins, lipids, and nucleic acids associated with aging and disease. Intermittent fasting is the most powerful tool I know to address insulin resistance. However, once the resistance is resolved and you are no longer overweight, have high blood pressure, diabetes, or are taking a statin drug you don't need to do it and would only benefit from doing it occasionally. For instance, artificial light, such as a glow from your TV or computer, can serve as a stimulus for keeping you awake and, possibly, eating, when you should really be asleep. The weight gain occurred even though the mice were fed the same amount of food and had similar activity levels, and the researchers believe the findings may hold true for humans as well. However, in a second experiment when researchers restricted meals to times of day when the mice would normally eat, they did not gain weight, even when exposed to light at night. So when your light and dark signals become disrupted it not only changes the times you may normally eat, it also throws your metabolism off kilter, likely leading to weight gain. But this is debatable. Some experts believe that eating your main meal at night may actually be more in- tune with your innate biological clock. Routinely eating at the wrong time may not only disrupt your biological clock and interfere with your sleep, but it may also devastate vital body functions and contribute to disease. According to Ori Hofmekler, author of The Warrior Diet. All your activities, including your feeding, are controlled by your autonomic nervous system, which operates around the circadian clock. During the day, your sympathetic nervous system (SNS) puts your body in an energy spending active mode, whereas during the night your parasympathetic nervous system (PSNS) puts your body in an energy replenishing relaxed and sleepy mode. These two parts of your autonomic nervous system complement each other like yin and yang. Your SNS, which is stimulated by fasting and exercise, keeps you alert and active with an increased capacity to resist stress and hunger throughout the day. And your PSNS, which is stimulated by your nightly feeding, makes you relaxed and sleepy, with a better capacity to digest and replenish nutrients throughout the night. This is how your autonomic nervous system operates under normal conditions. But that system is highly vulnerable to disruption. If you eat at the wrong time such as when having a large meal during the day, you will mess with your autonomic nervous system; you'll inhibit your SNS and instead turn on the PSNS, which will make you sleepy and fatigued rather than alert and active during the working hours of the day. And instead of spending energy and burning fat, you'll store energy and gain fat. This is indeed a lose- lose situation. Ideally, try to give yourself a three- to four- hour window between your last meal of the day and bedtime. Personally, I eat my primary and really only major meal in the mid- afternoon. I snack a bit before and after but this seems to work for me as long as I get enough calories and protein. Eating large amounts of processed foods and sugars is a surefire way to exacerbate acid reflux, as it will upset the bacterial balance in your stomach and intestine. Instead, you'll want to eat a lot of vegetables and other high- quality, ideally organic, unprocessed foods. Also, eliminate food triggers from your diet. Common culprits here include caffeine, alcohol, and nicotine products. This will help balance your bowel flora, which can help eliminate H. It will also aid in proper digestion and assimilation of your food. If you aren't eating fermented foods, you most likely need to supplement with a probiotic on a regular basis. Try to include a variety of cultured foods and beverages in your diet, as each food will inoculate your gut with a variety of different microorganisms. Fermented foods you can easily make at home include: In addition, acid reflux is typically a sign of having too little stomach acid. To encourage your body to make sufficient amounts of hydrochloric acid (stomach acid), you'll also want to make sure you're consuming enough of the raw material on a regular basis. High- quality sea salt (unprocessed salt), such as Himalayan salt, will not only provide you with the chloride your body needs to make hydrochloric acid, it also contains over 8. Having a few teaspoons of cabbage juice before eating, or better yet, fermented cabbage juice from sauerkraut, will do wonders to improve your digestion. Raw, unfiltered apple cider vinegar As mentioned earlier, acid reflux typically results from having too little acid in your stomach. You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water. Betaine. Another option is to take a betaine hydrochloric supplement, which is available in health food stores without prescription. You'll want to take as many as you need to get the slightest burning sensation and then decrease by one capsule. This will help your body to better digest your food, and will also help kill the H. Baking soda. One- half to one full teaspoon of baking soda (sodium bicarbonate) in an eight- ounce glass of water may ease the burn of acid reflux as it helps neutralize stomach acid. I would not recommend this is a regular solution but it can sure help in an emergency when you are in excruciating pain. Aloe juice. The juice of the aloe plant naturally helps reduce inflammation, which may ease symptoms of acid reflux. Drink about 1/2 cup of aloe vera juice before meals. If you want to avoid its laxative effect, look for a brand that has removed the laxative component. Ginger root or chamomile tea. Ginger has been found to have a gastroprotective effect by blocking acid and suppressing Helicobacter pylori. According to a 2. This is perhaps not all that surprising, considering the fact that ginger root has been traditionally used against gastric disturbances since ancient times. Is Late Night Eating Better for Fat Loss and Health? In a nutshell, this myth is summed up by the saying that you should . This is nonsense of course. You might already know that this is BS, as I debunked the late night eating myth in . I will devote a bit of extra attention to the latest study, ? Note that every damn meat eating mammal goes to sleep after consuming massive amounts of food e. So it would be nice if someone came with some evidence that you shouldn. I really don't understand why not, could you please explain? There are plenty of observational studies that have found a positive association between calories consumed in the evening and a higher BMI in the general population. This association is solely attributed to the fact that Average Joe's who like to eat more in the evening also consume more calories overall. In this study, it was deducted from food logs that late eaters consumed on average 2. Similar relationships are commonly found in other observational studies on meal patterns. People who skip breakfast, skip meals and eat late at night are on average fatter and worse off than people who eat breakfast, regular meals and eat less in the evening. This has nothing to do with meal timing per se, but the lifestyle that goes in hand with . Shift- workers are predisposed to a myriad of health disorders; obesity, poor mental health, cardiovascular disease, peptic ulcers and gastrointestinal problems (likely a result of chronic stress). The negative effects of shift- work on health is mainly the result of a compromised diet, sleep deprivation, and stress - these tend to go hand. However, it's possible that feeding under conditions of a disrupted circadian rhythm and an irregular meal pattern is an independent factor in the predisposition towards poor health amongst shift- workers. Humans can adapt to a wide variety of feeding regimens depending on the habitual meal pattern. This entrainment takes place on a cellular level and is regulated by ghrelin, a hormone that increases during meal times and prepare your metabolism to best handle a nutrient load. Similarly, the circadian rhythm - when you awake and go to sleep - is regulated by daylight and habitual sleep/wake- cycle, and adapts your metabolism accordingly. Simply put, your body expects a certain routine every day, depending on habitual diet patterns and sleep/wake cycles, and adjusts its hormonal profile and metabolism accordingly. If this pattern is haphazardly and constantly shifted back and forth, and never allowed to adapt, as is the case with many shift- workers - it's very possible that it would be an independent factor in predisposing people to disease and health disorders. The hormonal profile of shift- workers tend to be less favorable than non- shift workers, for example. It should be noted that permanent shift- workers, i. However, given the many confounders present amongst shift- workers, i. We are interested in controlled studies, not dietary epidemiology and observations in the general population. If you use dietary epidemiology to tell people how they should be eating you get this: The USDA Dinner Plate. When you use controlled studies to draw a conclusion, you get something that looks a little bit more like this. Throw some veggies in there and you're all set. How will fat loss be impacted if I eat most of those calories in the later part of the day versus the earlier part of the day? The only variable that differed was the temporal daily distribution of calorie intake. In late meal patterns, 6. PM and bed time, and this was compared against an early meal pattern with an opposite pattern. Starting with the earliest study and working myself down to the latest study, I'll briefly summarize the results, comment on the validity of the study, and interject whatever else of interest I find in each study. Note that I will not include studies on Ramadan fasting. In loosely controlled studies on Ramadan fasting, fat loss and improvements in health markers is commonly found. This is a paradoxical and interesting finding, simply for the fact that people eat in the middle of the night, shortly before bedtime, along with a concomitant increase in intake of sugary treats and baked goods (and sometimes total calorie intake). However, these are rarely calorie- controlled studies, i. Aside from lipid oxidation, there were no differences in cortisol levels, blood pressure or resting energy expenditure between the groups. Study #2. Results: In this well- designed 1. Interestingly, fat loss was greatest among ex- breakfast eaters who followed the breakfast skipping diet. This group ate lunch and supper and consumed 2/3 of their daily calorie intake at supper (6 PM or later). In contrast, baseline breakfast skippers who were put on a breakfast diet got more favorable results than those who continued the breakfast skipping pattern. The implication of these seemingly paradoxical findings might be related to impulse- control; dysregulated eating habits, such as breakfast skipping, tend to go hand in hand with uninhibited and impulsive eating. Eating breakfast might therefore be of benefit for those with poor self- control, such as the ex- breakfast skippers in this study. On the other hand, more favorable results were had with breakfast skipping amongst the . This group would be more representative of us, meaning people who are used to count calories, follow an organized diet and not just mindlessly eat whatever is in front of us. There were no differences between groups in regards to the weight loss composition (7. Interesting tidbit: The breakfast eating groups showed a slight increase in depression- induced eating whereas the subjects in the no- breakfast group showed a slight decrease. Furthermore, subjects in the breakfast group saw the diet as more restrictive than the no- breakfast group. Quote.. the larger meal size of the no- breakfast group caused less disruption of the meal patterns and social life than did the smaller meal sizes in the breakfast condition. Perhaps it was these favorable effects on their social life that also resulted in the no- breakfast groups showing superior compliance rates at the follow- up 6 months later (8. Study #3. Results: In this study participants alternated between two 6- week phases of the same diet of which 7. Larger morning meals caused greater weight loss compared to evening meals, but the extra weight lost was in the form of muscle mass. Overall, the larger evening meals preserved muscle mass better and resulted in a greater loss in body fat percentage. The greater weight loss associated with the AM . Given that the PM- group consumed a greater percentage of their calorie intake post- workout, this study might simply show the benefits of nutrient timing, and not bigger PM meals per se. AM- Setup: Breakfast, 8- 8. AM: 3. 5% of total daily calorie intake. Weight training (circuit style), 9- 9. AMLunch, 1. 1- 1. PM: 3. 5%Dinner, 4. PM: 1. 5%Evening snack, 8- 8. PM: 1. 5%PM- Setup: Breakfast, 8- 8. AM: 1. 5% of total daily calorie intake. Weight training (circuit style), 9- 9. AM Lunch, 1. 1- 1. PM: 1. 5% Dinner, 4. PM: 3. 5%Evening snack, 8- 8. PM: 3. 5%My client Gary here demonstrates the fattening effects of post- 6 PM carbs. Gary followed the Leangains one pre- workout meal protocol and ate more than 7. PM. Finally, the researchers speculate on the muscle sparing effects of the PM- pattern: Certain endocrine influences might have contributed to the difference in fat- free mass change between the meal patterns. Growth hormone secretion displays an endogenous rhythm that is partially linked with the sleep cycle. At night pulsatile secretion increases after 1- 2 hours of sleep, with maximal secretion occurring during stages 3 and 4 of sleep. Although the effect of prolonged changes in dietary intake or meal patterns on growth hormone release are not known, it is conceivable that a greater flux of dietary amino acids with the large evening meals, coupled with the known protein anabolic effect of growth hormone, might combine to favor deposition of lean tissue. Study #4. Results: Using almost the exact same setup as the aforementioned study by Sensi & Capani (1. AM- 8 PM, eating all calories in the morning (9- 1. AM), or in the evening (6- 8 PM) did not affect weight loss, metabolic rate or cortisol differently. The limitations here are once again a very short study duration for each phase (1. Quote for those worrying about cortisol and fasting: At the end of the stages studied, we found no significant changes in the circadian rhythm of cortisol secretion regardless of the timing of diet ingestion, even after 2. It might be worth noting that nitrogen loss, which is a rough marker for muscle loss, was not affected by eating time or meal frequency; there was no difference between the 5- meal phase or the 2. AM/PM- meal. Study #5. In this latest and well- designed 6- month study on calorie distribution throughout the day, participants who ate most of their daily carb- intake at dinner (8 PM or later) lost more fat, experienced greater fullness throughout the diet, and saw more favorable hormonal changes than those who ate their carbs earlier in the day. Background: This study was founded on the premise that the diurnal peak in leptin can be altered, as noted during the month of Ramadan. Ironically, this crucial hormone responsible for satiety is at its highest levels when individuals are sleeping. It was hypothesized that consumption of carbohydrates mostly in the evening would modify the typical diurnal pattern of leptin secretion as observed in Muslim populations during Ramadan. This may lead to enhanced satiety during daylight hours and improve dietary adherence. Adiponectin plays a role in energy regulation as well as in lipid and carbohydrate metabolism, reducing serum glucose and lipids, improving insulin sensitivity and having an anti- inflammatory effect.
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