Eating Late Enhances Appetite and Contributes to Obesity
There is ample evidence that the incidence of diabetes, coronary vascular disease, and obesity, among the more prevalent diseases of the modern era, are directly correlated to lifestyle choices that includes, but is not limited to, what types of food one eats and the level of physical activity.
It has also been known for many years that eating a healthy breakfast, especially one rich in protein, is highly beneficial for health as well as appetite control. New evidence demonstrates that eating late significantly contributes to overweight and obese states and the onset of numerous additional negative health outcomes such as diabetes and coronary artery disease:
First let me explain what is meant by the term "isocaloric eating". An isocaloric diet is one consisting of a moderate-carbohydrate and moderate-fat composition.
Eating late has been associated with obesity for quite some time. The researchers set out to identify the mechanisms by which late eating caused these effects on appetite and fat accumulation. They proposed that late eating would promote positive energy balance via increased appetite, decreased energy expenditure, and via changes in the metabolic profile in adipose tissue.
The study involved a randomized crossover trial that rigorously controlled for the timing as well as the amount and type of food that was consumed. In addition, control of physical activity, posture, sleep, and light exposure included in the study.
Participants who constitutes the early eating cohort consumed breakfast at 8:30am, lunch at 1pm, and dinner at 4:30pm. Participants who represented the late eating cohort ate no breakfast and had lunch and dinner at the same time as the early eating cohort. However, the late eaters had another meal, supper, at 8:30pm. Since the study was primarily focused on the metabolic and molecular effects of eating time on adipose tissue, biopsies were taken from this tissue from both cohorts.
The conclusions from this well designed and randomized study found that individuals who eat late, in comparison to those who do not, have an increased level of hunger, have modified levels of appetite-regulating hormones (particularly appetite suppressing hormones), exhibit a decreased level of daytime energy expenditure, and have altered patterns of gene expression in adipose tissue (fat) that results in an increase in fat accumulation (adipogenesis) coupled with a decrease if fat metabolism (lipolysis).
With respect to appetite regulating hormones the study examined the levels of the appetite inducing stomach hormone, ghrelin, and the appetite suppressing adipose tissue hormone, leptin.
For more information on the functions of ghrelin and leptin visit these two web pages, respectively:
Gut-Brain Interrelationships and Control of Feeding Behavior
What should one take away from this study: It is clear from many years of research that "you are what you eat" but this new research clearly demonstrates that you are also "when you eat". Eating a late meal or snacking after your final meal of the day is never a good thing and is a significant contributor to disease and early mortality. Stay healthy and eat smart, including both what and when you eat.
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