New Delhi, 12 February (IANS). If you are trying to lose weight or stay healthy, then you must have heard that dinner should be the lightest food of the day. However, most people eat food at 9 o’clock at night or even late. Late night hunger problem is common, but is it really beneficial to eat less at night?
Science also confirms that it is better for health in the morning and afternoon and eating light food at night.
Experts say that there are two hormones in the body that increase or control your appetite. There are two important hormones behind appetite and weight gain: leptin (stvention hormone) and ghralin (Hunger hormones). Leptin is produced by body fat cells and indicates the brain that the body does not need food. At the same time, ghralin is a hormone to increase appetite, which is formed in the stomach and sends a message of eating more to the brain. The level of gruelin increases before eating and decreases after eating, due to which it is natural to hungry every four hours. The level of gruelin is the highest in the morning, because the body remains in a state of fasting without eating anything all night.
Research suggests that those who have more calorie intake in the morning and afternoon can reduce overweight. This improves the levels of glucose, insulin and groin, which keeps the appetite controlled and reduces the chances of eating more late at night. If you do not feel hungry in the morning, lunch should be full of nutrition. It should include whole grains, legumes, starchy vegetables, lean proteins and green vegetables, so that eating unhealthy snacks in the evening can be avoided.
Amit Kumar, who runs a Shatayu Ayurveda and Panchakarma Center in Hardoi, Uttar Pradesh, recommend healthy diet. He says, “It is very important to eat light and nutritious food at night. The best way to lose weight is to increase the amount of protein in dinner. Eating vegetables rich in chicken, fish like fish and fiber rich vegetables. The insulin level remains stable. On the other hand, high fat and high carbohydrate foods can destroy blood sugar and insulin levels, which can increase appetite at night. “
He said, “If you want to avoid the habit of eating late at night, then your dinner time is the circadian rhythm (the internal clock of the body that controls the physical, mental, and practical changes that occur in the 24 -hour cycle) According to the natural biological clock, decide, so it is better to limit food after sunset and try at least 12 hours between dinner and the next day’s breakfast. Apart from, it is also very important to get good sleep, because poor sleep can deteriorate the balance of leptin and insulin, which increases the chances of weight gain. “
Health experts are of the opinion that eating light and right at night not only helps in weight control, but it also reduces the risk of heart, diabetes and other diseases. So next time when you feel hungry at night, choose a healthy option and eat according to your body’s biological clock.
-IANS
PSM/KR
