Don’t EAT past 8 pm !

 

As the old saying goes: Do not eat past 8 pm or the food you eat will turn into body fat. Even if you have not had your dinner, skip it and avoid supper. If hunger pangs bit hard, snack with some healthy light refreshment to keep you resting well till the next available meal in the morning.

Researchers collected various data pointed to eating a late supper could possibly lead to weight gain. In totality, 90% of obesity is attributed to taking late dinner or supper in large portion or too rich foods. Even light foods take about 4 hours to be fully digested.

In one research, a comparison was even made on participants who took early and late supper. The late batch burned fewer calories on the late supper day than they did on the early supper day. Though the difference was merely about 50 calorie per day, this adds up to a weight gain of 5 lbs in a year’s time. Extrapolate over 10 years, one will balloon with an extra 50 lbs. The actual result can be worse because the participants reported being more hungry before and less satiated after the late supper than the earlier supper which could potentially lead to increased intake during the late meal.

As our body prepares for a good rest by unwinding with low activity level, lower metabolic rate is naturally registered. After a day of hard work, the accumulation of fatigue worsens metabolism. Hence, eating a late supper does not allow for much time to burn off the meal’s calories nor does it allow for time for the body to regulate the food that it just ingested prior to sleeping.

Health problems you may encounter on prolonged supper habit -

Diabetes

After a meal, our blood sugar rises. The pancreas has to release insulin to uptake the glucose from our blood and bring into the cells. An excessive rise in both glucose and insulin put pressure on the body to work harder. Together with more free fatty acids (fats in the blood) on frequent indulgence may lead to insulin resistance and diabetes.

High blood pressure/cholesterol

Slower blood circulation causes more arterial deposits. This causes the heart to pump harder to penetrate the blocked vessel which may reduce its elasticity or rupture the inner lining. Too much deposits can lead to plaque formation, or hardening of the arteries. When the coronary arteries that carry oxygen and nutrients to heart muscle become obstructed, the flow of blood is cut off completely, giving rise to a heart attack.

Fatty Liver

A build-up of cholesterol as lipids and proteins cannot be properly broken down. This is further compounded with liquor drinking.  Do your body a favor by freeing up your liver to perform its daily detox duties (especially around 11 pm to 1 am) whilst you are getting a good night’s rest.

Colon cancer

A diet high in saturated animal fat and low in fiber can cause sluggish colon movement and traps unbroken proteins facilitating thriving bacteria to produce toxins. A small growth on the bowel wall known as a colorectal polyp marks the beginning. If left unattended, it can grow into the muscle layers underneath, and then through the bowel wall, giving rise to colorectal cancer.

Insomnia/Neurotic disorders

As the other digestive organs are still busy working, the brain is unable to rest. The brain cells can be deprived of oxygen as it is directed elsewhere, leading to premature deaths and thus accelerated aging. A disturbed mind promotes bad dreams and insomnia as well. To keep energy levels steady throughout the day can be a real problem then.

Other comments

Eat lesser if you are famished in the midst of the night and the hunger pang bites so hard that sleeping is impossible. Opt for healthy snacks like skim milk, nuts, lean proteins, good fats and lots of vegetables (fiber to feel full). This is especially helpful for those who do late workouts and need to rebuild their muscles with good proteins.

To stay fit and healthy, no more unhealthy foods after 8 pm. It is wiser to eat breakfast like a king and dinner like a pauper. Supper should be totally out!