A new study shows that this strategy works.
If you thought that the closure of the kitchen in the evening could save your waistline, you were right.
Although it may not be crucial, there is new evidence to support the advice of dietitians have been for decades. For many years, RDS urged customers to weight loss and stop early dinner snack a few hours before bedtime. It seemed a no-brainer - after all, when was the last time a flurry of late night consisted of a salad and carrot sticks? - But recently, researchers from Brigham Young University has decided to put the theory to the test.
Jame LeCheminant and colleagues studied the effect of short-term restriction of night consumption (NER) of the daily intake of calories, weight trends, and even the mood associated with this deprivation. They recruited 29 young men and asked them to avoid drinking calories (water is fine) between the hours of 19:00 to 6:00 for two weeks. During these two weeks, participants recorded every bite you eat and your weight, mood and hunger level at breakfast were followed. There was a pause of a week and for two weeks (control period), subjects were followed when they returned to their usual lifestyle. That's it. There was no further discussion and exercises to perform.
So what happened? The average weight change was a loss of about 0.9 pounds during the two-week overnight fast and a gain of about 1.3 pounds during the monitoring period. Although mood did not seem to be affected during the two weeks of TNS, the participants in this group reported more hunger in the morning. This is not necessarily a bad thing, because the hungry in the morning is likely to make you eat the most important meal of the day (ie lunch).
What about calories? At avoid eating between the hours of 19:00 to 6:00, participants reduced their daily caloric intake by an average of 238 calories. This helps explain the weight loss of about half a kilo a week. Interestingly, their fat intake significantly decreased, while protein and carbohydrates are reduced to a more conservative pace. This leads us to believe that women do not eat roast chicken and broccoli at night. No, their usual snacks late at night were higher in fat.
This study is encouraging because it supports the advice that runners who are trying to lose weight, you just have to close the kitchen (why not go for a walk?) Then wanted. But if you need more sense when it comes to ways to block the pantry, consider the following points:
Keep It Simple ... idiot
No more excuses why you can not lose weight. No app / tablet / personal chef? No problem. This study highlights the K. I.S.S. method at its best. The authors say the study "no tricks or record keeping, and the procedure is simple to understand and apply." In other words, just do not eat after a certain time participants took fewer calories and lose weight. Notable.
Sorry, We're Closed
This is true even if you have to put a sign in the pantry, fridge, freezer, or candy drawer, then by all means do so. Whether it is a reminder for yourself and your support system for two weeks (hopefully more) to stop eating after a certain time of day.
Choose a time
In the study described above, participants had to close the kitchen after 19 hours what is so magical about this time? In 19 hours, the researchers found that most participants had probably already eaten (no need for study participants to skip meals and fully own and deprive your metabolism). You probably agree that, once the dinner, the options for late-night snacks are not always healthy options. Closing the kitchen (17 hours or 18 hours or 19 hours or 20 hours), is more likely to eliminate empty calories night.
Longer eat early!
After adjusting the time of "closing Kitchen", find the dishes that works for you and your family most nights of the week. Of course, from time to time practice or late night at the office to interfere. But eating earlier in the evening, leave time for a walk after dinner and will definitely give you more time to digest before retiring for the night (and heart and digestive system will thank you).
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