Eating early potentially decreases the risk of obesity
In a recent study published in the journal "Obesity", scientists from the Complutense University of Madrid have found a link between meal timing and weight gain. The study suggests that eating late dinners disrupts internal circadian clocks that regulate metabolism, impairs glucose control, and exacerbates weight gain risk—especially in genetically susceptible individuals.
Key points on these effects include:
- Circadian rhythm disruption: Eating late shifts the timing of food intake away from natural light-dark cycles, leading to misalignment of peripheral metabolic clocks (in organs like the liver and pancreas) with the central brain clock. This desynchrony impairs metabolic processes such as glucose processing and hormone release, worsening insulin sensitivity and increasing blood sugar levels.
- Metabolic consequences: Late meals are linked to lower insulin sensitivity, harder blood sugar control, and higher risk of obesity and heart disease. A later "circadian calorie noon" (when half the daily calories are consumed) correlates with reduced metabolic efficiency and a greater risk for diabetes.
- Genetic risk and weight gain: Research shows that each hour delay in meal timing increases BMI, particularly in individuals with higher genetic susceptibility to obesity measured via polygenic risk scores. In fact, late eating leads to greater weight regain after dietary treatments. Conversely, early meal timing attenuates the impact of genetic predisposition, supporting better long-term weight maintenance and improved weight loss outcomes.
- Quantified impacts: One study found that every hour delay in the midpoint of food intake was associated with approximately a 1 kg/m² BMI increase, slower weight loss, and a 3% higher long-term weight regain. Among those with high genetic risk for obesity, late eaters had on average 3 kg/m² higher BMI compared to early eaters of similar risk.
While the study did not investigate the mechanisms behind the link between meal timing and weight gain, it provides additional evidence that meal timing can impact weight and body mass index. The findings are particularly relevant for individuals with a genetic predisposition to obesity, as each hour of delayed meal time increases the body mass index by 0.952 kg/m². Further research is needed to confirm these findings and understand the underlying mechanisms.
The study also supports the idea that early meal timing, such as early breakfast and lunch, may have a protective effect against weight gain. This adds to the growing body of evidence that meal timing can be a modifiable lifestyle factor that can mitigate genetic obesity risk and support metabolic health.
Interestingly, separate research has shown that beetroot juice may benefit the elderly, as stated by scientists from England. However, more research is needed to fully understand the potential benefits of beetroot juice and its role in weight management and metabolic health.
In conclusion, the study emphasizes the importance of considering meal timing as a factor in weight management and metabolic health. Eating dinner early may help reduce the risk of weight gain and support better metabolic health, particularly for those with a genetic predisposition to obesity.
- Late dinners disrupt the internal circadian clocks that regulate metabolism and can lead to misalignment of peripheral metabolic clocks, impairing glucose control and increasing the risk of weight gain, particularly in genetically susceptible individuals.
- Eating dinner early can potentially have a protective effect against weight gain, as it attenuates the impact of genetic predisposition and supports better long-term weight maintenance and improved weight loss outcomes.
- Research indicates that each hour delay in meal timing increases body mass index, especially in individuals with a higher genetic susceptibility to obesity, and may contribute to a higher risk of obesity, hardened blood sugar control, and lower insulin sensitivity.
