It is important to eat right to fight obesity. In a new study, researchers compared three weight loss methods to see which was more effective: changing calorie allocation (eating more calories earlier in the day rather than later in the day), cutting calories, or intermittent fasting. To do this, experts analyzed data from 29 clinical trials involving approximately 2,500 people.
It turned out that all three methods of losing weight in 12 weeks lead to the same weight loss: 1.4-1.8 kg. So if you want to lose weight, choose the one that suits you best.
When we eat a big dinner and evening snacks every day, our metabolism begins to work worse. This means the body is less able to convert food into energy, control blood sugar levels, and regulate body fat. On the contrary, consuming most of your calories early in the day improves your metabolism. However, some people are naturally evening chronotypes (they wake up later and go to bed later) and find it more difficult to lose weight than others, regardless of their weight loss method.
Research shows that eating six meals a day instead of two or three increases your chances of losing weight. But a larger study showed that eating less may lead to greater weight loss. There are also studies showing that three meals is better than six meals for weight loss. The easiest way to do this is to eliminate snacks and leave only breakfast, lunch, and dinner. It will also be more efficient to consume most of your calories at breakfast and lunch.
Many of us eat more than 14 hours a day. Eating late at night can disrupt the body’s natural rhythm and change the functioning of organs. Over time, this can increase your risk of type 2 diabetes and other chronic diseases. Especially for those working the night shift.
Time-restricted eating is a form of intermittent fasting. This method requires you to consume all your calories in a 6-10 hour window and fast the rest of the time.
Animal studies show that time-restricted eating can lead to weight loss and improved metabolism. But there is still little data on humans.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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