Reduced Risk of Obesity: Eating Dinner Early Can Be Beneficial
In a groundbreaking study, scientists from the Complutense University of Madrid have found that the timing of meals, particularly late dinners or eating late in the day, can lead to weight gain and disrupt circadian rhythms and metabolism.
The study, which focused on the effects of meal timing rather than specific foods, revealed that each hour of delayed meal intake increases the body mass index by 0.952 kg/m2. This equates to a potential weight gain of 2.2% over time.
Late meals have been shown to disrupt the circadian system, which regulates metabolic processes. Eating late at night conflicts with these rhythms, reducing metabolic efficiency, insulin sensitivity, and energy expenditure. This can promote fat accumulation and metabolic diseases like type 2 diabetes.
The analysis of data from 1,195 people showed that early breakfast and lunch help maintain weight better. The study did not specify the age range of the individuals in the analysis, but it is significant to note that this finding is particularly significant for individuals with a genetic predisposition to obesity.
Interestingly, cultural nuances exist. For example, in some Mediterranean countries, late dinners are common but tend to be lighter meals and are aligned with local circadian timing influenced by daylight hours, which may reduce negative effects.
Mechanistic studies in humans and animals indicate that food intake timing acts as a strong synchronizer of peripheral clocks in organs such as the liver, pancreas, and adipose tissue, affecting fat mobilization and storage. Late-night eating is associated with poorer glucose tolerance, reduced insulin sensitivity, and larger waist circumference, all markers linked to obesity and cardiometabolic risk.
Previous research has also reported that beetroot juice may benefit the health of the elderly, according to scientists from England. However, the current study did not explicitly mention any benefits of beetroot juice in relation to meal timing.
In conclusion, the study robustly shows that early meal timing supports healthier body weight, better metabolic function, and alignment with circadian rhythms, while late eating contributes to obesity risk, poorer metabolic health, and complicates weight loss, especially in genetically susceptible individuals. The "Obesity" journal reports that early meals reduce the risk of weight gain, emphasizing the importance of considering meal timing in maintaining a healthy lifestyle.
The study on meal timing reveals that eating late can increase body mass index, potentially leading to a weight gain of 2.2% over time. This increase is due to disrupted circadian rhythms, affecting metabolic processes, insulin sensitivity, and energy expenditure. Moreover, the findings suggest that early meals, like breakfast and lunch, could help maintain a healthier weight, particularly for individuals with a genetic predisposition to obesity.
