Eating early and respecting the rhythm of the biological clock can positively contribute to preventing metabolic diseases such as diabetes. In this article, we tell you everything you need to know!
Did you know that eating early can help prevent diabetes as well as lose weight? Although many think that dinner is the main obstacle in the fight against extra pounds, the truth is that the problem is not what we eat but the quantity and time we do it.
Nutritionists recommend having four meals a day, having an early dinner, and not sleeping immediately afterward.
Nutrition and biological clock
It is now well established that eating habits and physical activity are directly linked to weight and developing and preventing metabolic diseases. Well, what does mealtime have to do with it, and what does science say about it?
Scientists have long known that the human body works by following a biological clock that regulates the sleep-wake cycle based on the day. It turned out that there is not just one, but many in different organs.
Starting from this discovery, it was found that the metabolism follows a rhythm, for which the enzymatic and digestive systems are predisposed to receive food at precise hourly intervals. It would therefore be preferable to base one’s eating and resting habits on this rhythm.
And it is precisely this premise that suggests the idea that having dinner early could contribute to the prevention of diabetes and the maintenance of a healthy weight, counteracting obesity.
Having an early dinner could be helpful for the prevention of diabetes and obesity.
Eating early appears to prevent the development of specific health ailments, such as diabetes and obesity, and weight gain.
Some studies suggest that having dinner before going to bed increases the chances of developing metabolic syndromes or conditions mentioned in the previous paragraph.
In a research published in the journal Nutrients, the effects of a diet consisting of 3 main meals and a snack on two groups of young adults were compared. Specifically, meals were administered to the first group and at night to the second group.
Even though they ate identically, those who ate their meals only at night had developed markers of insulin resistance, meaning they were at greater risk of suffering from diabetes.
Further studies conducted on a group of students yielded similar results. Half of the participants ate meals during the day and dinner not too late. The other half had to follow nocturnal rhythms.
The former showed glucose levels within normal parameters and the hormones leptin and insulin responsible for lipid and carbohydrate metabolism. Participants had a faster metabolism and a lower risk of developing diabetes.
Nutritionists rely precisely on this result when they advise having an early dinner. As far as possible, this should be done at least two hours before going to bed.
In addition to having an early dinner, breakfast is recommended
The biological clock works in a certain way, which is why we should eat at regular times and avoid skipping meals.
A study conducted on guinea pigs showed that the day’s first meal restarted the daily rhythms by synchronizing them with the biological clock signals.
On the contrary, the animals that did not receive this meal started the metabolic cycle late, losing internal synchronization. The signals of the beginning of the night were altered. Consequently, these animals presented alterations in the absorption of lipids and a greater predisposition to the accumulation of fatty tissue.
Yes, eating early seems to prevent diabetes.
It is recommended to have dinner at least two hours before going to bed. In other words, you shouldn’t have this meal too late.