Learn the call of the fridge in the quiet
You never eat two dinners at the same time, no? Except that maybe you (inadvertently) already do: research shows that many women take in nearly half of their daily calories in or after dinner. What more, a study found that one third of people which crashed 15 percent of their calories after 23
Somehow, the evolution may be to blame: humans were initially conditioned to chow down after the sunset while they have the energy to spend the night. Some scientists believe that was why hunger of the body cycle always peaks at nearly 20 it is also why people might feel cravings more but less satisfaction when they eat in the evening, pushing to consume more.
But what is the problem? It turns out that for everyone - whether or not they are overweight, is not only what you eat is important, but when you eat. Of course, night eating can cause your weight to creep upwards, but it can also put your health in danger status.
Eat on auto pilot
It is not so shocking that the vacuum food after dark is consistently associated weight gain and obesity, by both the International Journal of Obesity and the American Journal of Clinical Nutrition. Your activity level down in the evening, leaving you less able to burn excess calories.
Some studies show that eating a lot at night tamps also your body two of the main chemical products production: melatonin and leptin. The first, a sleep hormone, is what makes you sleepy come bedtime; lower levels let you more alert. At the same time, reducing the rate of leptin, the satiety hormone, mean that your brain does not get the message that you are full. In other words, more you eat, less you sleep. And the less you sleep, you are reaching another snack (and others!). When expanded, this cycle can lead to sleep deprivation or, possibly, anxiety, depression or cognitive decline.
Perhaps more alarming is the way h scarfing affect your levels of insulin, the hormone that helps cells sugar to draw out of the bloodstream to be used as energy. Sunset, your body begins to power down for the night, which makes cells more resistant to the effects of insulin, according to a new study in Current Biology. So if you just took down a heavy meal after normal business hours, you probably now have high blood sugar (long-term diabetes risk factor). Worse yet, your body tends to store excess sugar as fat, and the largest reserves of fat increases insulin resistance, put you at higher risk for diabetes, do not to mention heart disease.
SE well-Timed
Surprisingly, the first step is not by cutting all the late-night rates, says Deborah Beck Busis, of the Beck Institute near Philadelphia. It is rather to amplify your intake of food during the day. More balanced meals will reprogram your body to want less food during the night (Yes, even despite this innate desire).
"The key is to be actively involved in the control of your choices," Freedhoff said. Start with a breakfast of at least 400 calories, with 25 grams of protein (e.g., eggs scrambled with feta cheese and spinach). Research shows that eating more morning decreases your total consumption for the day - exactly the opposite of the effects of night-eat.
Lunch should also be at least 400 calories and 25 grams of protein. If you're hungry between meals, please feel free to snack, said Busis. Looking for snacks from 100 to 150 calories with seven grams of protein. At the dinner, stick to this ideal of 400 calories per meal.
Apart from the best food planning, hitting the Hay is your best defense. Research shows that people who go to bed after midnight to take 500 calories extra evening. So turn your TV or your tablet at the beginning; staring at a screen can stimulate munching fools.
You may not able to break a habit of night-eat right away, and it's OK. Just eating fewer calories at the or after dinner will give your body a break and put you on a way healthier.
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