THE ESSENTIAL
- Respecting the biological clock has a significant impact on weight
- Globally, the number of cases of obesity has nearly tripled since 1975.
body mass index or IMC is a good indicator of overweight and obesity: according to medical criteria, weight is considered “normal” or “ideal” when the body mass index (BMI) of a man or a woman is included between 18.5 kg/m² and 25 kg/m².
Beyond these criteria, there is no ideal weight for a given size, it is above all a question of reaching a weight in which we feel good and which does not endanger our health: it is called fitness weight.
In addition to adopting a balanced diet that allows you to eat healthily and when you are hungry and to exert yourself by adopting a regular and realistic physical activity routine, a few strategies can be put in place to sustainably maintain a weight that protects you from weight loss problems. health.
circadian cycle
A good strategy is to respect the circadian cycle, which is the internal clock of the human body taking his meals at the best times.
Indeed, the rhythm of meals has a direct impact on health and can help synchronize biological clocks or, on the contrary, disrupt them.
Thus, a food distributed over 24 hours desynchronizes the peripheral clocks making it possible to regulate the metabolism, in particular during the night.
Nutrition is of great importance in maintaining this rhythm: in mice, regular meals or meals restricted to only part of the day protect against obesity.
After a studywhere researchers compared the weight loss of 80 overweight or obese women aged 18 to 45 who ate the same number of calories, women who ate their largest meal at lunch lost an average of 1.3 kg of more than those who took their main meal in the evening.
After 12 weeks of study, while the group whose main meal was dinner lost 4.3 kg while the group whose main meal was at noon lost more than 5.5 kg while improving sensitivity to insulin, the hormone that regulates blood sugar
Opting for a balanced lunch as the main meal of the day also helps to avoid snacking in the afternoon.
In concrete terms, respecting the body’s clock to organize your meals would be as important as paying attention to the quality of your diet and this is what chrononutrition allows, which invites you to rethink what you eat according to the time of the day.
Fat and protein breakfast
According to the principles of chrononutrition, during the day the body needs energy, but the digestive enzymes are not available at all times of the day.
It is therefore necessary to prefer a fatty and protein breakfast, because in the morning insulin is not available to digest foods rich in carbohydrates.
A study has also shown that eating a breakfast rich in protein was associated with lower fat intake and a reduction in daily consumption and hunger, compared to a normal breakfast.
Protein may also promote weight loss by decreasing levels of ghrelin, the “hunger hormone” responsible for increased appetite.
A study conducted on 15 men showed that a high protein breakfast suppressed ghrelin secretion more effectively than a high carbohydrate breakfast.
According to the same principles, at snack time it is preferable to consume both carbohydrate and protein foods (nuts and seeds) to break the natural insulin peak which occurs between 4 p.m. and 6 p.m. and which leads to eating sweet and leads to weight gain.
And in the evening, it is necessary to avoid a long digestion and an overload of toxins so it is preferable to favor a light and vegetarian meal.
Exposure to light
Regarding the biological clock, light is also essential for its correct synchronization: exposure to light during the day and darkness during the night allow the biological clock to be synchronized to the 24-hour day.
It is also an ally for maintaining an ideal weight: a study has revealed that exposure to even moderate levels of light at certain times of the day can affect weight.
Additionally, exposure to sunlight is also the best way to cover your vitamin D needs which can aid in weight loss and even prevent weight gain.
In a study, 218 obese and overweight women took vitamin D supplements or a placebo for one year. At the end of the study, those who had met their vitamin D requirements had lost an average of 3.2 kg more than those whose blood level of vitamin D was insufficient.
Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked less weight gain… an excellent reason to make the most of sunny days!
Increase your water consumption
Another simple reflex to put in place: increase your water consumption.
Indeed, most studies on the subject have shown that drinking between 1 and 2 liters of water a day can help you lose weight.
Drinking water can help increase the number of calories your body burnsfor at least 60 minutes: the consumption of 500ml of water results in a 30% increase in metabolic rateon average.
Another study found that overweight women who increased their water intake to more than 34 ounces (one liter) per day lost an additional 2 kg in one year, without making any other changes to their diet or exercise routine. physical exercises.
What’s more, water can reduce appetite and food intake in some people: a study conducted on 24 older adults showed that drinking 16.9 fluid ounces (500 ml) of water reduced the number of calories consumed at breakfast by 13%.