New study on healthy eating: it’s important not only what you eat, but also when - ForumDaily
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A new study on healthy eating: it’s important not only what you eat, but also when

If you are a supporter of a healthy diet, then you probably have already drowned in a sea of ​​information about what you need to eat and in what quantities. According to a new study, it is also important to carefully monitor when exactly you eat, writes BBC Russian Service.

Фото: Depositphotos

Nutritionists almost always advise eating regularly - at certain intervals, and not skipping meals.

The first 10 hours after waking up

The new research focuses on the so-called circadian rhythm - the internal rhythm of our body.

The main conclusion is that we should eat in the first 8-10 hours after we wake up, and not go beyond that, to give the body enough time to digest food, rest and recover.

Dr. Satchin Panda is a professor at the Biological Research Institute in Dallas and the author of The Circadian Code, a book based on 10 years of research on this problem.

In an interview with the BBC, he noted that our body functions better if our eating pattern is oriented to the circadian rhythm. “Almost every cell in our body has its own circadian clock, this is our 24-hour cycle,” he says.

“This means that just like there is an optimal time to sleep, there is an optimal time to eat, study, and exercise,” Panda says. “It turned out that our body is able to digest food and absorb nutrients during the first 8-10 hours of the day, with a maximum of 12 hours.”

“Outside of this period, the circadian clock switches and our body goes into a different mode to repair and renew itself.”

Time to eat and time to fast

Dr. Panda and his colleagues studied the concept of "rest from eating" for 10 years. In 2012, they conducted a study on mice.

The first group was given fatty food, and the mice could eat at any time of the day. Mice of the second group were given the same thing, but for eight hours after sleep.

Panda says that after weeks of 18, mice that ate when they wanted were already diabetic and obese, as well as high cholesterol and intestinal diseases.

Surprisingly, in mice that ate all the same, but within eight hours, no diseases developed.

Dr. Panda explains that when we stop eating, toxins derived from the environment and food are removed from the body, cholesterol levels are reduced, muscles, skin, intestinal membrane, and even DNA are restored.

If we continue to eat and after 10 hours after sleep, then these processes are disturbed, as the body is still focused on the digestion and processing of nutrients.

“Interval eating has the best effect on health. In scientific language we call this “rest from nutrition” or “nutrition with rest.” Many people don't like the word fasting, says Dr. Panda.

“We're not telling you what or how much you should eat, but be mindful of when you eat and allow eight to ten hours - or a maximum of 12 hours - for your meals. Outside these hours, even healthy foods can be harmful.”

Фото: Depositphotos

Human studies

Dr. Panda says that his results are confirmed by other studies.

“One study found that women who fasted for more than 13 hours each night had a significantly lower risk of developing breast cancer,” he says.

These studies can upset many people who are accustomed to constantly snacking right up to sleep, and, perhaps, most of the modern people leading an active life without a certain diet.

In 2015, Panda found that volunteers who agreed to track their habits through a smartphone app consume more than 15 food for hours or longer.

But, as noted in the study, when overweight people who ate for more than 14 hours a day began to eat only 10-11 hours daily for 16 weeks and without changes in their diet, they lost weight and reported they have more energy and they sleep better too.

The positive effect lasted for a year.

The problem of shift workers

People who constantly change their day schedule, for example, working on day and night shifts, will probably be quite difficult to follow this pattern.

But Dr. Panda says you can adapt.

“For people who alternate day and night shifts, it is especially important to pay attention to when they eat. When you wake up, wait an hour before eating your first calorie. Then set aside 8 to 10 hours that day to eat. When you're back on track, switch back, again leaving 8 to 10 hours for food," he says.

"It's also important to avoid drinking alcohol because shift workers are much more sensitive to alcohol, which damages the intestinal lining and causes illness."

Raiding the refrigerator in the middle of the night, eating fatty and salty foods (alcohol-induced cravings), and greatly shifting meal times over the weekend are habits that are incompatible with healthy eating.

Dr. Panda compares these situations to “metabolic jetlag,” which completely disrupts the rhythm of our digestive system and causes further desynchronization between diet and circadian cycles.

“It’s like a person moving to different time zones every weekend,” he concludes.

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