Do you often find yourself putting off dinner until the late hours of the evening, engrossed in tasks? This seemingly harmless habit might be affecting your health more than you realise. Late-night dining has been linked to serious health issues. But fear not, a simple adjustment in your dinner timing could unlock a range of positive health transformations. We spoke to experts who shed light on the advantages of adopting an early dinner routine and its potential to aid weight loss.
The advantages of having an early dinner extend beyond satisfying your hunger. Dr Harika Uppalapati, a Consultant General Physician at Manipal Hospital, Vijayawada, sheds light on the manifold benefits of this healthy habit.
Optimising Digestion, Sleep, and Well-Being
Dr Uppalapati said, “Partaking in an early dinner can effectively address cravings, resolve sleep disturbances, and boost productivity. Opting for light and timely dinner not only promotes better sleep quality but also aids digestion, accelerates metabolism, and maintains blood pressure within healthy limits. An ideal dining window i.e. before 7 PM, holds the key to optimal results.”
Counteracting Harmful Patterns
Dr Uppalapati added, “While the evening meal should ideally be the lightest, busy lifestyles often lead to a reversed pattern, light breakfasts followed by substantial dinners. This unfavourable routine exposes individuals to heightened risks of obesity, cardiovascular ailments, and diabetes. A simple strategy to mitigate such risks involves concluding dinner at least 2-3 hours before bedtime.” According to a study conducted by Harvard Medical School, the optimal time for dinner to reap maximum health benefits is at 5 pm.
Also Read: How Late Is Too Late For Breakfast: When Is The Best Time?
The Multifaceted Benefits of Early Dinner
Embracing an early dinner reaps a multitude of rewards, including:
- Facilitating weight loss
- Enhancing sleep quality
- Reducing diabetes risk
- Lowering the probability of heart attacks and cardiovascular issues
- Mitigating acid reflux
- Alleviating stress
- Improving digestion and reducing constipation
- Enhancing morning appetite
- Extending lifespan
- Elevating mood
Impact on the Body and Appetite Control
Dr Uppalapati elaborates on the ways early dinner impacts the body:
- Enhances digestion before bedtime
- Manages hunger hormones: Consuming food late can lead to excessive ghrelin production, intensifying feelings of hunger
- Simulates intermittent fasting: Adjusting the dinner schedule mimics intermittent fasting, promoting autophagy and cleansing mechanism, contributing to longevity and immune support
Benefits of Early Dinner For Weight Loss
Dr Sumit Talwar, Consultant, General, Laparoscopic and Minimal Access Surgery, Bariatric Surgery, Manipal Hospital Old Airport Road, and Whitefield, highlights the advantages of an early dinner for weight loss.
Dr Talwar said, “Dietary modifications are a pivotal strategy for weight loss, encompassing food choices and meal timing. Effective methods include reducing carbohydrate intake and experimenting with meal schedules. One such approach gaining traction is intermittent fasting, which involves extended food abstention. The concept of an early dinner, falling within this framework, offers benefits beyond extended fasting.”
Dr Talwar added, “Apart from prolonging fasting periods, adopting an early dinner improves sleep hygiene, curbs reflux, and enhances sleep quality. Comparing it with skipping breakfast, the differences are minimal, with individual responses varying.” Upholding intermittent fasting principles ensures consistent weight loss. Those struggling with skipping breakfast might find an early dinner more suitable.
Addition Factors To Keep In Mind
Dr Talwar listed certain fundamental factors that should be acknowledged throughout the journey of implementing these changes as follows:
- Carbohydrate Reduction: Prioritising the reduction of carbohydrates within the diet.
- Extended Fasting Periods: Adhering to prolonged fasting periods in alignment with the chosen intermittent fasting regimen. Experimentation might be necessary to determine the optimal approach, although most regimens yield effectiveness.
Disclaimer
The information in this article is shared by registered healthcare experts and is for informational purposes only. Hence, we advise you to consult with your expert before making changes to your diet or routine.