When is the best time to eat , and when is the worst?

When is the best time to eat , and when is the worst? This is always a big questions for everyone who concern their weights?

On June 7, the American Diabetes Association Annual Meeting (ADA) in San Francisco, USA. In the final lecture, there was a section that attracted the attention of all participants. This section is about the effects of time biology on weight, metabolism, and glycemic control. It answered those questions.

Dr. Courtney Peterson -- an Assistant Professor in the Department of Nutrition Sciences and a scientist in UAB’s Nutrition Obesity Research Center (NORC), Diabetes Research Center (DRC), and the UAB Comprehensive Diabetes Center (UCDC).

She stated there is a type of intermittent fasting called Time-Restrict Feeding (TRF), which is different from other fastings. TRF refers to not eating food for a certain period of time (usually more than 12 hours). . For example, before 6 o'clock in the evening to eat, after 6 o'clock in the morning to eat, it has done more than 12 hours of TRF.

Dr. Peterson suggested that the general benefits of intermittent fasting found in animal experiments are as follows:

More weight loss;

Better metabolism;

Lower blood sugar levels or lower insulin levels;

Better blood lipid and blood pressure data;

Cell iteration is slower;

Lower levels of inflammation and reduced oxidative stress;

Aging is slowed down and life is extended.

Dr. Peterson also pointed out that several studies have found that eating at a time when you shouldn't eat – especially when you are close to bedtime or sleeping, eating and eating the same amount of calories, is better than eating at an earlier time. eat dinner too late or snack before bed, especially to make people gain weight .

And why TRF generally works better, because TRF basically has stricter rules for eating time. At present, there are a total of 9 TRF studies conducted on humans. The nine directions pointed out by the nine studies are that “the time to eat food is compressed in the early hours of the day”.

The current benefits of human TRF (early and medium) research are:

Reduced hunger or reduced food intake;

Weight loss or body fat loss;

Glucose and insulin levels decrease while insulin sensitivity increases;

Blood pressure drops;

Improve fat oxidation (enhance fat burning);

Reduce oxidative stress.

In addition, the human TRF study clearly found that even if you are intermittently fasting, the time you eat is too late, it is still harmful to you - fasting cannot work as well.

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