Never overlook these two dietary factors

There has always been an avalanche of information on how to lose weight, how to maintain a healthy weight, what you should or should not be eating, and more…

I mean, it honestly makes my head spin.

So, I can only imagine what it does to you.

People now more than ever are really trying to figure out what works best for them—and how to best incorporate different strategies into their daily lives.

And I applaud you for doing so!

But I also want to talk about a lesser-known piece of the “weight” puzzle…

A closer look at timing

One of the best things to come from the early days of the Ozempic craze is how people are learning they can control the food that they eat… rather than being controlled by food.

(I’ve reported before about how these wonder drugs are silencing “food noise.” Because once that goes away, it’s easier to listen to your body and understand what it needs or how it’s triggered.)

But I digress—because I don’t want to talk about “vitamin O” today. Instead, let’s turn our focus to a recent study that suggests it’s not only what and how much you eat that influence your health…

It’s also how fast and when you eat.

In fact, these two factors might even influence risk for gastrointestinal problems, obesity, elevated blood pressure, and Type 2 diabetes, in addition to weight management.

Now, most of us know firsthand what happens when we eat too quickly… indigestion, gas, bloating, and nausea are just a few examples. But those are just the short-term consequences…

Slower and earlier

It might be surprising to hear that when and how fast you eat can have long-term effects on your health. So, let’s break it down…

It takes your stomach approximately 20 minutes to alert the brain feelings of satiety (fullness). So, if you eat too quickly, by the time your brain tells you to “stop,” you’ve already eaten way too much. And it’s not hard to see how or why this could cause you to gain weight, which contributes to a cascade of health issues (including metabolic issues).

Plus, eating too quickly causes food to remain in the stomach longer. This prolongs the amount of time that the stomach lining is exposed to acid, which could contribute to acid reflux or gastritis (inflammation of the stomach lining).

Moreover, several clinical trials uncovered a significant link between fast eating and Type 2 diabetes.

So, if you find yourself eating too quickly, the first step is acknowledging it. Then, find ways to help you slow down… whether it’s chewing more slowly, putting your hand or utensil down between each bite, or something else. (Get creative!)

Now, let’s quickly discuss when to eat.

Research suggests eating earlier in the day helps to align our metabolism with our body’s natural circadian rhythms.

In fact, one study found that eating your largest meal for lunch helped protect against obesity by 30 percent—whereas eating it later in the day, for dinner, raises obesity risk by 67 percent.

But no matter when you eat, make sure you’re eating a healthy, balanced diet full of fresh, whole foods. And let’s work on nixing all that late-night snacking…

P.S. For more details about how to repair your metabolic health—while preventing and reversing Type 2 diabetes—check out my Metabolic Repair Protocol. Click here now!

Source:
“Speedy Eating and Late-Night Meals May Take a Toll on Health.” Medscape, 04/11/2024. (medscape.com/viewarticle/speedy-eating-and-late-night-meals-may-take-toll-health-2024a10006yq)