Lifestyle

Best times to eat to lose weight

WHAT TIME did you eat your dinner last night? Chances are it was at 7 or even 8pm.

And what about your breakfast? If your days are long it is likely you grabbed a coffee or piece of toast pretty early in the day.

As the scientific evidence linking intermittent fasting to hormonal control and weight loss has grown so too has interest in prolonged periods of time within each day that we actually do not eat.

Forget calorie counting or limiting your carbs, weight control may be as simple as eating across fewer hours each day.

The 8 Hour Diet proposes that limiting your food intake to just eight hours of the day is an easy diet technique that supports weight control.

Here all calories and meals need to be consumed within just 8 hours of the day, for example brunch at 10am, lunch at 1 or 2pm and your final meal of the day by 6pm.

Here the amount of calories or even fat consumed it not important, rather it is argued that our long days, in which food may be consumed across as many as 16 hours each day is one of the key reasons so many of us are struggling with our weight.

Indeed there is some physiological aspects of this argument that make sense.

Prolonged periods of feeding, in which food is not only consumed relatively frequently, every few hours and across many hours of the day means that more insulin (the hormone that controls blood glucose levels) is released in an attempt to keep blood glucose levels stable.

High levels of insulin over time promotes inflammation and fat storage in the body. In addition hunger is less likely to be experienced, as we never really let ourselves get really hungry and fat is more likely to be stored in the liver.

Studies on animals support this approach when it comes to weight loss and hormonal control.

In some preliminary studies, rats given free access to high fat foods but only for relatively short periods of time, weighed less, and had no issues with their cholesterol levels, blood glucose levels or inflammation in the liver.

On the other hand, rats given free access to food across 24 hour periods gained weight, developed high cholesterol and high blood glucose as well as impaired motor control.

Researchers concluded that constant feeding results in the body going into storage mode - gaining weight and placing stress on the liver which in turn results in increased blood glucose levels.

On the other hand, when we stop eating for a number of hours, the liver stops releasing glucose into the bloodstream and instead uses it to repair the body's cells, which in turn reduced inflammation. In addition, cholesterol is more likely to be broken down rather than stored.

So what does this mean for us? There is more evidence building to show there is a number of health benefits associated with not eating for a number of hours, from both a hormonal and weight perspective.

In real life though, this is easier said than done with long hours and shift work resulting in meals and snacks being consumed at all times of day and night. The environment in which we live too encourages food consumption constantly, regardless of hunger or meal time.

While the exact period of time in which metabolic benefits are experiences from not eaten is unknown, it appears that leaving at least 12 hours per day without food is beneficial, and at an extreme 16 hours each day.

In real life terms this means a later start to the day food wise, and consuming your final meal by 8pm at the latest.

Another option if your day starts early is to eat breakfast as normal, eat your main meal at lunchtime and then have a light snack by 6pm.

This way you still have 12-14 hours without food each day but are still eating enough calories so you do not experience extreme hunger throughout the evening.

The biggest issue with diets that limit calories in some way is that extreme hunger is then experienced which makes compliance challenging.

The key thing with fasting is that for it to work you need to not eat anything, whereas in real life little extras slip in which negate the benefits.

As such, for the 8 Hour Diet to be effective, you will need to consume a substantial meal at some point during the day so that your hunger does not get the better of you.

News Corp Australia

Topics:  diet editors picks weight loss


Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

Paramedic living two doors down saved his life with CPR

LUCKY SAVE: (from left) Dalby Ambulance paramedic Robert O'May, Dalby man John Morrin, and officer in charge at Dalby Ambulance Matthew Davenport reunited on Tuesday, six weeks after Mr Morrin's cardiac arrest.

John Morrin has been reunited with the paramedic who saved his life.

Unleash the hounds: Rotary's dog park idea for Chinchilla

RELEASE THE HOUNDS: Rotary Centennial Park, Chinchilla, has been suggested as an ideal place for an off-leash dog park.

Rotary has suggested turning Centennial Park into an off-leash area

Senior cop horror memory: 'The one I won't forget'

HORRIFIC SCENE: The crash scene on the Old Warrego Hwy near Dalby.

Police officer tells of the worst crash he's seen, five years on.

Local Partners

Man set alight while sleeping at weekend party

A MAN has suffered first and second-degree burns after an alleged assault.

Bundy mum blogging to get families offline

FAMILY FUN: Deonie Crowther is holding family craft sessions at the Windmill Cafe in Bargara.

Crafty projects a hit with parents and children

Take luxury food, wine tour around Toowoomba

FOODIE CULTURE: Emily Moon (left) and Cheryse Bliesner with the Hummer used for Toowoomba's Luxury Food and Wine Tour.

It is designed to highlight the best produce the region has to offer

Country music stars coming to Ipswich

Ipswich will get it's country on when The Country Superstars Tribute Show hits town on Friday, June 30 at Brothers Leagues Club.

A UNIQUE tribute show will bring a bit of country into the city.

Game of Thrones: Crucial details you probably forgot

IT’S been a while since we’ve been to Westeros. But there are some crucial story points you need to remember before we head back there for season seven.

Pregnant Serena Williams nude on cover of Vanity Fair

"My heart dropped. Like literally it dropped,”

Wonder Woman sequel underway

Gal Gadot in a scene from the movie Wonder Woman.

IT’S no surprise plans are already underway for Wonder Woman 2.

MasterChef: Fish fry feast too much for Ipswich cook

Willowbank native Nicole Stevenson has been eliminated from MasterChef.

NICOLE Stevenson narrowly misses out on MasterChef's Top 10.

Thor on holiday: Chris Hemsworth is here!

If you didn't know who he was - you'd think he was a local

Island caretaker has weeks to live, abandons paradise

St Bees managing director Phil Webb, has been struck with illness and it has prompted the sale of the island.

His health has deteriorated in the past couple of months

Prime CBD site sold as laneway culture progresses

The Longs building Ruthven Street has been purchased by a group of investors to be renovated into a series of shops/eateries.  June 2017

How investors and council plan to transform the Toowoomba CBD

Gateway opens to $3b Coast mega estate

VISION: An artist's impression of the Palmview development 'Harmony' and its linear park.

New road provides link from the past to the future

Major German supermarket set to open in southeast Queensland

German supermarket giant Kaufland is understood to have approached southeast Queensland councils about a possible distribution centre, which would kickstart the establishment of new supermarkets.

Supermarket giant Kaufland has its eyes firmly on Queensland.

Confident first half year for commercial property

SIGNS OF CONFIDENCE: A mixed-use site at 139 Eumundi Rd, Noosaville, was one of the outstanding results achieved in the year.

Sunshine Coast market showing strong signs for next five years

Ready to SELL your property?

Post Your Ad Here!