What Happens To Your Body When You Drink Beer Every Night?
What happens to your body if you eat at night every day
Together with an expert of the Championship, nutritionist and fitness consultant Andrey Semeshov we understand how late dinners affect the body and whether there are those for whom they are suitable.
A question that worries of many people on a diet in pursuit of a dream figure: what time can you have dinner? In the most extreme recommendations, everything is simple - no later than 18:00, period! And what about those who, for example, come home from work closer to midnight? Or those who are accustomed to waking up by noon and by six o'clock in the evening just starting to pick up the pace? Losing weight is not destiny? Destiny, of course. You just need to understand the general principles and adjust the methodology for yourself.
I propose to deal with the issue once and for all and find out what would be the optimal time for dinner in your case. At the same time I will tell you what will happen to those who eat at night all the time. I checked it on myself.
Calorie counting: math decides everything
Let's immediately take it for granted that we gain and lose weight based on the balance of calories eaten and spent. Whoever eats little and moves a lot will lose weight. Fans of fast food and couch, respectively, vice versa. Leaving aside the cases of serious illness, there are no exceptions to this rule.
Then, maybe at night our metabolism stops and everything we eat turns into fat? We sleep, we don't move, we don't waste energy. I agree, it sounds logical at first, but only if you don't know the physiology. In reality, our body spends energy around the clock, without interruptions to sleep. This is called basal metabolism. Even when we lie with our eyes closed, the process does not stop. But as soon as we take a sitting position, the consumption increases slightly. We got up and went - energy costs are increasing again.
В the ratio of basic metabolism and everyday activity, the preponderance is by no means in favor of the latter. For those who are not used to bothering themselves with physical education, the ratio will be approximately 80/20. That is, 80% of the daily energy expenditure has nothing to do with exercise and sleep. And the remaining 20 (or more if you exercise regularly) by and large also weakly correlate with the rest regime. You trained in the morning, ate in the afternoon - in any case, the body will calculate everything separately and sum up the balance. You will see the result on the scales - plus or minus.
Moreover, you can focus not even on the daily ratio of calories, but on the weekly one. Let's say you ate moderately and exercised a lot from Monday to Wednesday. And from Thursday to Sunday, the opposite: more attention was paid to food, not physical education. So if the calorie deficit created at the beginning of the week turns out to be greater than the surplus at the end, then the final result on the scales will still please. So there is no reason to worry about having a hearty dinner. If during the day you moved a lot, did a workout, and the calories eaten before bedtime fit into the daytimermu, everything will be fine.
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Sleep does not pause metabolism
From the point of view of calorie-energy mathematics, everything is in order: you can eat at night. But can does not always mean optimal. At night, metabolism slows down and food digestion stops, right? If this were really so, then humanity would hardly have survived to this day. The process of digesting food, especially those rich in fats, can take ten hours or more. That is, those who seek to fall asleep at 23:00 on a completely empty stomach must get up from the table at one in the afternoon. And after all, we are talking about digestion only in the stomach, and there are other sections in which the process continues.
Then, perhaps, during sleep, the body inhibits digestion forcibly and leaves food ingested without proper attention? And this version has not been confirmed as a result of scientific experiments. If some slowdown occurs, then it is not critical. In addition, a number of studies show that the secretion of gastric juice occurs most intensively between 22:00 and 02:00. And it doesn't matter whether the person is sleeping at that moment or not.
Still, a hearty dinner before bedtime is harmful?
Someone may object to me: a hearty dinner prevents you from falling asleep normally and does not allow you to sleep well. This is quite possible! Here, individual characteristics, preferences and habits come to the fore. The fact is that our body is designed with a huge margin of safety and fantastic adaptability. There are a lot of examples. Let's take from the same sphere of digestion.
Suppose those who adhere to vegetarianism or veganism suddenly eat a piece of meat. And quite rightly they will complain of heaviness in the stomach and other unpleasant symptoms. Conclusion - is meat harmful and unnatural for us? Not at all. It's just that the body of these people has adapted differently and has forgotten how to secrete those enzymes that are necessary for the digestion of animal food. But if vegetarians begin to gradually return meat dishes to their diet, the body will rebuild again and soon the unpleasant symptoms will disappear.
So eating at night is harmful or not? In terms of body composition, calorie intake and expenditure over the course of the day and week will all decide. Therefore, you need to listen to yourself. For example, conduct a simple experiment. For a couple of evenings, have a hearty dinner, and for the next two days, limit yourself to a light snack 2-3 hours before bedtime. And compare your own feelings: in which case did you manage to beamsleep and recover. So you can most competently answer the question about eating at night, relying on the needs of the body, and not on horror stories about fasting after six.
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And for dessert: personal experience of intermittent fasting
The method of intermittent fasting 16/8 has been known for a long time, it has many adepts. The bottom line is that only eight hours out of 24 are allotted for meals. In the classical sense, it looks like this. We woke up, had breakfast, then lunch and dinner - and all this needs to be accommodated in the specified interval. That is, if the first meal was at 9:00, then dinner - at 17:00. Next - a 16-hour fasting break. Why in quotes? Because we remember that food can be digested in reality for ten hours.
Such a diet is designed so that in eight hours a normal person will not be able to push in too many calories and lose weight. However, practice shows that in reality, you can successfully get fat on intermittent fasting, if you do not control calorie content. Especially leaning on sweet and fatty.
After the trip to Europe, I was at first on individual self-isolation, and then on general self-isolation. And he spent five weeks in the apartment. This negatively affected the daily routine. At some point, I caught myself falling asleep in the morning and waking up by noon. It is not easy to adhere to a regular diet of a healthy diet like this. So I decided to try the 16/8 method. Only these eight hours were right next to falling asleep. That is, I had a hearty dinner with half, less often a third of the total daily calorie content. Since I tried to eat as much as I spend, even a little less, then at the end of two weeks the scales showed -1 kg. Apparently overdid it with home workouts. But, fortunately, I fall asleep perfectly with a full stomach. But the idea of going to bed on an empty stomach never aroused enthusiasm. What about you?