Diet tips are getting confusing. What is healthier, a diet high or low in fat, high or low in carbohydrates, or high or low in protein? Which is better, eat whole grains or omit them, coffee or no coffee, raw or cooked foods, go vegan or eat meat? However, while many of them determine, and discuss, what to eat, the question of when to eat has not been resolved. According to studies, not eating anything could be one of the best ideas if you are looking to stabilize a healthy weight.
Often times, experts argue over the different approaches, leaving the audience unsure which diet to trust. With obesity, diabetes, and other related health problems on the rise, experts are determined to discover a method to restore the public’s health. But, as we have already mentioned, although many have already determined what to eat and how, when, it is still not very clear.
The emergence of the snack
A nephrologist has particular experience in reversing type 2 diabetes and intermittent fasting. He proposed a daring case for people to have dinner at two in the afternoon, without any refreshments afterwards.
Eating patterns have changed dramatically since the 1970s. Before, there were only three meals a day (breakfast, lunch, and dinner) and little leniency for regular snacks.
For example, an after-school snack was not something that happened as it could ruin the child’s appetite for dinner. It was not considered healthy or necessary, except for the very occasional treatment.
Today, snacks are a mainstay of the average diet. Many people eat six times a day with many of our usual activities now tied to food.
When we watch movies, we eat popcorn, pretzels, and French fries. Even as we work, many of us are eating a snack of choice, with the all-important coffee by our side, with sugar and cream.
How many of us keep protein bars, nuts, or some other food in the car „just in case“? Since most people are constantly eating, it’s no wonder obesity rates are increasing!
Some nutritional authorities claim that eating multiple times a day is a healthy practice because it increases metabolism. This is a myth that has been proven to be false. However, most people are in the habit of eating continuously throughout the day.
This increase in obesity is not unique to some Western countries, Chinese citizens have also increased their snack. Surveys show that, from 1991 to 2009, children aged 13 to 18 who had a snack went from 8.7% to 46.3%, while adults showed a similar increase from 8.7% to 35.6%. With this comes the rise in obesity in China and the prevalence of diabetes.
What happened when people were instructed when to eat?
A recent study found that 10% of people who did not eat as often as others ate about 3.3 times a day. About 90% of those involved ate more than 3.3 times a day. Those who topped the list ate more than ten times a day.
We have created the habit of eating from the time we wake up until we go to sleep. In fact, the average amount of time spent eating is 14.75 hours a day.
The three-meal style of the ’70s was around 10 meal hours. A large number of late-night meals were also recorded with an estimate of 25% of calories consumed in the morning and 35% after 6pm.
When overweight participants who ate more than 14 hours a day were guided to shorten their eating times to 10-11 hours, they lost an average of 3.2 kilos and felt better overall. Note that they were not told what to eat, only when.
Do not eat anything after 2 pm
Another randomized study investigated the effects of eating at night. The participants were men with diabetes and were divided into two groups, one was allowed to eat between 8 a.m. and 8 p.m., and the other only between 8 a.m. and 2 p.m. Both groups ate three meals a day and the same food.
The effects were incredible. Mean insulin levels, insulin resistance, and blood pressure decreased for those in the group who stopped eating at 2 p.m., even after they switched groups and started eating until 8 p.m.
One might think that the group with the strictest time restriction would feel hungry by nightfall, however, the opposite occurred. They had less desire and ability to eat at that time. Rather than fight hunger urges, the group simply followed their body’s desire not to eat anything else.
It is important to note that these individuals took about 12 days to get used to this new style of eating. On average, it can take three to four weeks to adjust, so if you try this habit, don’t give up after a couple of days.
One of the biggest challenges of dining at 2pm is the social aspect. Most of the people are working at that time, so the main meal of the day is brought in the evening to be spent with the family.
The transition is difficult, but it has unmistakable metabolic benefits and can give dieters a fresh start
