Benefits of consuming calories at the beginning of the day
Studies show that the body digests and burns calories more effectively when eating early in the day. On the contrary, eating a lot late at night can easily lead to excess fat storage and a feeling of hunger at night.
Ms. Cristina Mutchler, a nutritionist at Nutrition & Metabolism Research Center, USA, shared: "Eating a large amount of calories in the morning or early afternoon not only helps you lose weight but also increases energy and supports the digestive process throughout the day".
Prioritizing breakfast and lunch rich in protein and fiber helps maintain a feeling of fullness for a long time and limit snacking in the afternoon. In a 12-week trial, overweight women who ate a lot of calories in the morning lost their waistline faster and lost more fat than those who ate calories spread out throughout the day.
Effects on sleep and metabolic health
Consuming a lot of calories in the evening can reduce sleep quality. Increased melatonin levels at night can interfere with the ability to regulate blood sugar levels after eating, affecting energy and hunger the next day.
Eating a lot in the first half of the day also helps improve metabolic indicators such as blood sugar, triglycerides and cholesterol. According to Sohaib Imtiaz, MD, medical expert at Harvard Medical School, USA: "Showing main calories in the morning helps the body manage energy better and reduces the risk of obesity, type 2 diabetes and heart disease".
In contrast, the habit of eating late is associated with a higher risk of health problems, including obesity, type 2 diabetes and cardiovascular disease.
How to do it:
Plan your meals for the week, prioritize breakfast and lunch rich in protein and fiber.
Eat light dinner, around 5pm - 7pm, avoid eating after 8pm.
Get enough sleep to stabilize appetite control hormones.
Limit cooking and dinner time to support weight loss and maintain reasonable BMI.
