Doctors Reveal When to Eat Breakfast and Dinner to Burn Belly Fat

“Starting your day at 6am and finishing your activity by 10pm is in line with your body’s natural circadian rhythm. Incorporating this into your meal timing, especially for breakfast and dinner, can further boost your body’s ability to burn belly fat,” Dr Naheed Ali, a Florida-based physician, told UK news site GB News last month.

According to the National Library of Medicine, nearly half of all adults in the United States will be obese by 2030. About 53 percent of Americans have abdominal obesity. Subcutaneous fat is the belly fat you can see and pinch. Visceral fat is the fat stored deep in the abdomen, surrounding the stomach, liver, and intestines. Visceral fat may be the most dangerous type of fat because it secretes toxic substances that raise blood pressure and cause inflammation. Restricting eating to certain times has been shown to reduce visceral fat.

Specifically, Dr. Aki recommends: Breakfast should ideally be consumed within an hour of waking up, around 7 a.m., to kick-start your metabolism. But what about dinner? He adds: "Dinner should be consumed at least 2-3 hours before bedtime to ensure that your body has plenty of time to digest the meal before your metabolism slows down while you sleep."

Metabolism is the process of converting food into energy. This means that people with a fast metabolism burn more calories — even at rest.

This conclusion comes after a 2019 study by American researchers, published in the US National Library of Medicine, found that eating two to three meals a day and fasting for 12 to 16 hours can reduce cholesterol, inflammation. The study also recommended breakfast as one of the main meals of the day and the last meal of the day should be eaten at 3-4 pm. They should also avoid late-night snacking.

The researchers found that the study participants improved their circadian rhythms, the 24-hour biological clock that controls hormone release, sleep, appetite, digestion, and body temperature. However, the researchers also found that many people were unable to end their “eating schedule” so early in the day for a variety of reasons.

Meanwhile, according to Dr. Ali, his schedule "supports insulin sensitivity and helps control hunger hormones throughout the day, thereby helping to reduce belly fat."

Insulin is a hormone produced by the pancreas that regulates blood sugar levels. Belly fat and a sedentary lifestyle can lead to insulin resistance, which can lead to prediabetes and type 2 diabetes.

Weight loss depends on both calorie intake and timing of food consumption.

Not only the number of calories but also the timing of food consumption can influence a person's weight gain, according to researchers from Vanderbilt University in Nashville. The findings were published in the journal PLOS Biology.

These findings relate to the body clock, which scientists call circadian rhythms. Research shows that disrupted circadian rhythms, such as those found in shift workers, have adverse health effects, including obesity.

These health effects may be due to disrupted eating habits. This suggests that the timing of food consumption has an impact on the body.

"There's a lot of research in both animals and humans that shows it's not just how much you eat, but when you eat it," explains study lead author Carl Johnson and Vanderbilt Professor of Biological Sciences Cornelius.

The discovery that the body's circadian rhythm regulates fat burning could have important implications for eating habits, suggesting that fasting from dinner to breakfast is better for weight loss than skipping breakfast.

Source: https://giadinh.suckhoedoisong.vn/thoi-diem-nen-an-sang-va-toi-de-dot-chay-mo-bung-duoc-bac-si-tiet-lo-172240306162324993.htm