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Here’s the best time of day to eat — boosts energetic metabolism
Over the last few decades, people have become increasingly more active during the nighttime hours.
Artificial light and a 24-hour work culture have made night shifts increasingly more common.
The advent of television and computers has led to people who work normal hours staying up later – and eating later.
But these patterns can lead to weight gain – even when people do not eat more.
Eating at the wrong time of day significantly lowers your energetic metabolism.
These researchers carried out this human trial at the Sleep and Chronobiology Laboratory, Department of Integrative Physiology, University of Colorado.
The Proceedings of the National Academy of Sciences of the United States of America published the results.
Already, we have a lot of research showing the detrimental effects of night-time shift work.
“Overnight shift work is associated with increased risk for adverse metabolic health and sleep disruption.”
But we are still teasing out the reasons for this effect.
“Uncovering potential physiological mechanisms that contribute to metabolic dysregulation when work and eating occur at inappropriate circadian times is vital to the development of effective treatment strategies.”
To learn more, the researchers simulated a shift-work environment.
The researchers recruited 14 participants to take part in a 6 day study.
“We studied 14 adults in a 6-d inpatient simulated shift work protocol.”
During the study, the researchers looked at metabolic factors of the participants over the 24-hour period…
The participants were operating on a night-shift sleep pattern.
“We quantified changes in energy expenditure, appetite hormones, and sleep during the day versus night-shift work.”
Initially, the participants seemed to have increased metabolic rate when moving to the night shift.
(Increased metabolic rate would mean that people use more of the energy they get from food – so they’re less likely to get fat and inflamed.)
“We found that total daily energy expenditure increased by about 4% on the transition day to the first night shift.”
However, the small increase in metabolism quickly reversed course.
“Total daily energy expenditure decreased by about 3% on each of the second and third night-shift days.”
When people slept during the day, their metabolism was far lower than when they slept at night.
“Contrary to expectations, energy expenditure decreased by ∼12–16% during scheduled daytime sleep opportunities despite disturbed sleep.”
Overall the participants showed a decreased metabolic rate of about 10% when on the night shift.
This decrease in metabolism could lead to weight gain and many chronic diseases that are associated with a low metabolic rate.
Your metabolic systems provide energy to keep you healthy.
You need your metabolic rate to be in the high end of the normal range.
We normally warm up after eating.
The availability of new energy triggers the body to increase metabolism – producing heat.
This is called the thermic effect of food.
Post-meal temperature increases were less when people were on the night shift – supporting the finding of a lower metabolic rate.
“The thermic effect of feeding also decreased in response to a late dinner on the first night shift.”
The results partly explain why night-time shift work is associated with an increased risk of cardiovascular and metabolic problems.
“Reduced total daily energy expenditure and decreased thermic response to food represent contributing mechanisms by which humans working and eating during the biological night they experienced increased risk of weight gain and obesity.”
Humans are daytime animals.
We have many bodily systems that respond more favorably to being awake from dawn until dusk.
This is the proper circadian rhythm alignment.
Night-shift work is the most extreme form of circadian misalignment.
But many of us who live during the day could still suffer from metabolic issues related to staying up (and eating) too late.
You should always consult a healthcare practitioner about diagnosing and treating any health-related problems.
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