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QUOTE BOARD “Late eating has been linked to obesity risk. It is unclear whether this is caused by changes in hunger and appetite, energy expenditure, or both, and whether molecular pathways in adipose tissues are involved. Therefore, we conducted a randomized, controlled, crossover trial to determine the effects of late versus early eating while rigorously controlling for nutrient intake, physical activity, sleep, and light exposure.” “Late eating increased hunger (p < 0.0001) and altered appetite-regulating hormones, increasing waketime and 24-h ghrelin:leptin ratio. Furthermore, late eating decreased waketime energy expenditure and 24-h core body temperature. Adipose tissue gene expression analyses showed that late eating altered pathways involved in lipid metabolism, e.g., p38 MAPK signaling, TGF-b signaling, modulation of receptor tyrosine kinases, and autophagy, in a direction consistent with decreased lipolysis/increased adipogenesis.” “These findings show converging mechanisms by which late eating may result in positive energy balance and increased obesity risk.” WHAT YOU NEED TO KNOW “Behavioral interventions targeting obesity have been mostly aimed at reducing dietary energy intake and/or increasing energy expenditure via increased physical activity. However, these behavioral interventions are often only transiently effective, as a complex array of factors beyond diet and exercise influence energy balance and contribute to obesity risk.” It is not as simple as calories consumed vs calories burned. The type of food you eat immensely matters. For example, a high carbohydrate-low fat diet promotes weight gain, insulin resistance, and chronic inflammation whereas a high protein, high fat, low carbohydrate diet promotes weight loss, normal blood sugar, and inflammation resolution. The timing of eating is also significant. Late night eating promotes hunger, decreases fat burning and increases fat storage whereas intermittent fasting reduces cravings, increases fat burning and promotes inflammation resolution. The type of exercise you do also matters. High intensity interval training is superior to aerobic training, and resistance training - contrary to what many believe - promotes greater weight loss and fat burning than aerobic exercise. WHAT YOU NEED TO DO You need to develop eating and exercising habits that are suited to your human genome and that promote healthy structure and function. The more you do this, the easier it is to develop healthy lifestyle habits – work smart, not hard! Please visit www.eatwellmovewellthinkwell.com for more FREE information such as the ‘5 Secrets to Self-Health’. Reference: Vujovic N. et al. (2022) Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity. Cell Metabolism. 34(10):1486-1498. |
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