THE SCIENCE BEHIND EARLY DINNERS: TAKING A CLOSER LOOK

the science behind early dinners: taking a closer look

the above article forms part of a response to a question that was answered on QUORA.

Early time eating or restricted time eating has been in existence for thousands of years in certain cultures, particularly in India and the far east. These restrictions have been in place due to customs and traditions followed in certain religions where those following the religion prefer to have their last meal of the day before sunset.

Generally, the sun sets by 6 pm or 6.30 pm in most places, and therefore following the practice of not eating food after 6 pm, has gained popularity in recent years due to its potential health benefits. Some of the key benefits of this practice include:

managing better digestive health

A longer fasting period by eating early by 6 pm can help improve digestion levels in the body. A longer fasting period in the body allows the digestive system to function in a more effective manner. An efficient digestive system in the body leads to better nutrient absorption levels in the body.

Besides, the functioning of the digestive system also depends on different food groups in the body. For example, carbs take a longer time to digest. Therefore, for managing better digestive health one also needs to consider the types of foods as part of a balanced diet.

Conventionally, breakfast should be the heaviest meal of the day, followed by lunch and then dinner, which should be light both on the stomach and the digestive system. Therefore, as part of healthy eating, it is always better to avoid carbs at night for managing a healthy digestive health.

better weight management in the body

Developing a habit of eating an early dinner as part of managing a healthy lifestyle helps with avoiding unhealthy eating habits such as midnight snacking which can also be beneficial for weight management.

Research also suggests that consuming a higher number of calories earlier during the day when the body’s metabolism is more active may help in weight control and reduce the risk of obesity over a longer period.

managing healthy sleep habits

Following the habit of eating an earlier dinner before 6 pm and avoiding heavy meals late at night can promote also better sleep quality, as the stomach is light at the time of sleeping. Studies show that eating a late dinner, particularly before bedtime not only disrupts sleep patterns, but also leads to conditions like acidity and heart burn, besides developing unhealthy eating habits like midnight snacking, denying the body the much-needed level of rest.

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better blood sugar level management

Not eating anything after 6 pm, with a higher fasting window, helps stabilize and manage blood sugar levels in the body in a more effective manner. An unhealthy habit of late-night snacking, or mid-night snacking, especially high-carb or sugary snacks, causes irregular spikes in the blood sugar levels, that can lead to insulin resistance over time.

Higher levels of insulin resistance in the body are the primary cause of diabetes in the body. Giving your body a break by eating before 6 pm, one can support better blood sugar control, at the same time support other important systems in the body.

increased levels of metabolic activity in the body

After having an early dinner, certain individuals report higher levels of energy in the morning. Having an early dinner by avoiding eating late at night, allows the body to focus on repair and maintenance due to a higher fasting period, one may experience increased energy levels after waking up in the morning. These energy levels can further be enhanced and managed during the day with the other meals of the day like breakfast and lunch.

increasing longevity levels in the body

Emerging research on nutrition suggests that time-restricted eating, including not eating after certain hours during the day, may have anti-aging effects and promote longevity levels in the body. Practising regular fasting periods for managing a healthy lifestyle have been linked to cellular repair processes and improved metabolic health in the body, which increases the longevity levels in the body, by decreasing the risk of chronic diseases in the body over a long period of time.

in conclusion

It’s important to note that the benefits of not eating food after 6 pm may vary for individuals based on the body’s metabolism levels, lifestyle habits, how an individual approaches health goals in life, among others. To get the best results, as part of healthy lifestyle management, before making any major changes to an individual’s lifestyle habits, one needs to consult a qualified health care professional.

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