Does Timing Your Meals Help Your Metabolism?
Around 5 p.m., as your workday begins to wind down, your body does the opposite – entering into its calorie-burning peak – recent research found.
Research published in Current Biology found that you naturally burn about 10 percent more calories in the late afternoon than you do later in the night. That extra 10 percent equates to about 130 calories that your body is burning with zero extra effort required by you.
Researchers are still not positive why we burn more calories in the late afternoon, but the most likely reason is that our metabolism ebbs and flows according to our circadian rhythm. Meaning at night, when most people sleep, our systems expend less energy, slowing our metabolic rate. This could explain why those working the night shift and eat throughout the night, have a higher risk of obesity.
In an Australian study, researchers surveyed more than 2,000 nurses and midwives two years apart and found that those who switched from working evenings and nights to working during the daytime saw their BMIs decrease by an average of three units. Those who continued to work the night shift or changed from working during the day to the night saw an increase in their BMI of about half a unit.
As shown, syncing our diets to our internal clocks can have serious health benefits. Below are three effective methods to keep you on track.
Follow a schedule
Generally, maintaining a regular schedule is the most important thing you can do for your body. Wake up, go to sleep, and have breakfast, lunch, and dinner around the same times every day. If your schedule changes daily, not only will your weight suffer, but your sleep and overall health will as well.
Watch the late-night eating
There will be days sticking to your schedule will be difficult, but avoid eating a big meal late at night. Your body is in a slower state and is less likely to burn it off. Instead, try to squeeze in a healthy dinner earlier in the night.
On the same token, if there are days you wake up before the sun, skip a big breakfast. Your body burns the lease calories at 4 a.m.
Time your carbs and fats
Research has found that the body is more likely to burn carbs in the morning and fats in the evening. Although the difference was small, it was statistically significant.