In order to determine what time it is best to stop eating at night, you have to look at your circadian rhythm, which is your body clock. We explain it to you
It has always been said that to lose weight you have to apply the following: eat breakfast like a king, eat like a prince and dinner like a beggar. We all know this saying, and it is partly right, although more than the amounts we must look at the time we eat the last meal of the day .
It is common sense to think that what we eat at night makes us fatter , since we hardly move and our metabolism slows down as night falls. All this is also proven by science , which has determined that, indeed, if we eat late at night, in addition to our usual hours, we will gain weight .
Although there is no set schedule in which we should stop eating at night, since each person is different, you can determine what best suits your personal circumstances.
The exact time you should stop eating at night (if you want to lose weight)
In order to determine what time it is best to stop eating at night, you have to look at your circadian rhythm , which is your body clock. It can influence your hunger, nutrient absorption, insulin sensitivity, and how fast your metabolism is.
So, to match your biological clock, the recommended feeding window should be less than or equal to 8 to 12 hours a day . Eating outside of this range can cause your body to process calories less efficiently, which can contribute to weight gain, as several studies have found .
If you eat breakfast at 8 a.m., your last meal of the day should be between 4 p.m. and 8 p.m.
This means that if you eat breakfast at 8 am, your last meal of the day should be between 16 and 20 hours . In this simple way, you will be able to lose weight quickly, control cravings, hunger, accelerate metabolism and have more energy.
If you think it is unlikely that you will have dinner at 8:00 p.m. -that is, at 8:00 p.m.-, there is a trick that can help you: get up and have a coffee alone (alone, that is, without sugar or milk ) and then at 10 o’clock and have breakfast . In this way, you can make dinner at 10 pm.
If you don’t follow this rule and eat for a period of more than 12 hours a day, in a row, you can increase your risk of obesity, diabetes and heart disease. And if you comply with it , not only will you lose weight, but it will also improve your blood sugar level, your blood pressure and you will control your appetite more.
Other tricks to fulfill the plan: infusions and eggs for dinner
We know that it is difficult, especially on vacation, to comply with the aforementioned schedule. We can stop eating at 10 pm, but what if we put on a movie and when we finish we get hungry? So that this does not happen to us, we can kill the bug with an infusion . They are zero calories and settle the stomach, taking away that craving to eat more when we have already closed the window of feeding for the day.
Another trick is to have an egg at night, cooked, if possible, at your last meal. “I found that eating a little protein at night before going to sleep, about 6 grams , which is the equivalent of an egg, keeps the blood sugar level stable for most of the night,” said Nick Bitz. , a doctor, in a recent talk in New York.
Eggs are also one of the best foods to lose weight , as they are rich in protein , healthy fats, increase the feeling of satiety and are very low in calories. A study in overweight women showed that eating eggs increased feelings of fullness and caused participants to eat less for the next 36 hours.
And this is it for today, reader. Did you know all this?