If you do not eat after 6 hours

Not eating after 6 p.m. is the most common advice given by nutritionists, friends and acquaintances to anyone who wants to lose weight.

The essence of most weight loss methods is that the amount of energy consumed should be lower than the energy expended. If we consume more energy than we spend during the day, then the weight is added. If the amount of energy consumed is less than the amount consumed, the weight is lost. Is it possible to lose weight if you do not eat after 18 hours, and how effective is it? Let's try to understand the essence of this template recommendation.

In the morning, all the loads of the coming day are still ahead. If during the day you plan at least some kind of physical activity, at least the way to work and back, moving around the office or household chores, then you don’t have to worry about the calorie content of breakfast. Moreover, in the morning energy is simply necessary to get a boost of strength. Accordingly, a sandwich or a bun with coffee for breakfast is not very dangerous for the figure. Moreover, the metabolism in the first half of the day proceeds much faster than after 16.00.

For lunch, it is good to eat protein foods, as well as foods rich in fiber. The amount of fats and high-carbohydrate foods such as flour and sugar is best reduced. But the last meal should be relatively light. It should satisfy the feeling of hunger, but at the same time not burden the body. The ideal dinner will be vegetables or dairy products with a low percentage of fat.

The recommendation not to eat after 6 o'clock is very conditional. Obviously, everyone's daily routine and level of physical activity is different. It would be more logical to follow the advice not to eat 4 hours before bedtime. If you go to bed at 10 pm, and your diet has become a low-calorie diet not to eat after 6 pm, this is a great way not only to speed up weight loss, but also to improve the body.

If you go to bed at 2 am, then an 8-hour evening fast becomes simply absurd, especially if your breakfast does not occur before noon.

In the event that you visit the gym using a night membership, for example at 11 pm, a light dinner 3 hours before training will be a must.

We build a diet

So, in order to increase the effectiveness of diets and physical activity, it is best to eat the most high-calorie foods for breakfast, make lunch saturated with proteins, and prefer fiber and dairy products for dinner.

This rule will not only help in the fight against excess weight, but will also meet the biological needs of the body.

At night, the body needs, first of all, a good rest. And the digestion of food is a burden not only on the digestive organs, but also on the whole organism as a whole. That is why it is necessary that the process of active digestion ends before falling asleep. The quality of your sleep at night will noticeably improve, while there will be no extra energy left that you did not have time to spend during the day.

Who is bad not to eat after 18 hours

Not eating after 6 is harmful to those whose daily routine is shifted towards a late bedtime. Prolonged hunger entails negative consequences for the digestive organs and badly affects the brain. In addition, falling asleep on an empty stomach will not be easy.

For those who can't resist a delicious treat late at night, it would be better to eat 2 hours before bed than to stay from 6 o'clock and then break down and eat a cake right before bed.

For people with gastrointestinal diseases, who are recommended fractional frequent meals, a long break between meals is undesirable. It is best to eat fat-free cottage cheese or yogurt an hour before bedtime. You can also drown out the feeling of hunger with any vegetable or vegetable salad, preferably without dressing. It can be cabbage, carrots, etc. But fruits should not be eaten in the afternoon, and even more so in the evening.

Long breaks between meals are highly undesirable for pregnant and lactating women. But reducing the calorie content of food by the afternoon will be justified and safe.

The main goal of any diet is to improve the body and put your body in order. Using any diet, do not forget about common sense. Any one method is unlikely to bring results. Only long-term adherence to the rules of rational nutrition, combined with normal sleep and physical activity, will help to achieve the desired harmony.

Phrase: "I'm on a diet, so after 6 pm I don't eat anything" - perhaps we all heard. Refusal to eat after 18:00 is almost a symbol of everyone. But what is it based on? Why you can not eat after 18:00 and how it will help you lose weight?

Everything is pretty Just. Not eating at night is a sound recommendation, whatever one may say. After all, after eating food, there should be a period of at least some physical activity so that the body works according to the principle: "get energy - spend energy." If, instead, you practice the principle: "I got energy - I fell on the side," then you will inevitably begin to gradually accumulate extra pounds, digesting what you eat in your sleep.

By the way, digestion while sleeping is of no benefit either to sleep or to digestion. We humans do not belong to those species that can fall into a long hibernation, during which they manage to calmly continue some vital activity. A bear, for example, can even give birth during hibernation, and nothing. But man, the "fifth monkey", is poorly adapted to this. Have you heard that if you go to bed on an empty stomach, you will have light and pleasant dreams? This is true if everything is done correctly (more on this below), because if our body has to process the food received before bedtime, this interferes with sleep itself.

The process itself assimilation food turns into a process of fat deposition due to the fact that instead of physical activity, we get a complete absence of it. These are the main arguments of supporters of fasting after 18:00. There is also an opinion that after 6 pm the body, following its own biorhythms, begins to slow down its own activity, including digestive activity, and after 21:00 the stomach almost completely stops working - but this opinion is rather controversial and causes a lot of discussion, so on it is better not to rely on it until more accurate and objective facts are obtained.

However, this approach there are also many opponents. So, for many people, attempts to deny themselves food after 18:00 end in complete failure and disappointment. They go into two extremes: either they can’t control themselves, and after eight hours without food, they rush to the refrigerator at two in the morning and start cracking macaroni and meat and sausage and cheese on both cheeks, or they just get drunk until 6:00 pm, so it harms their health far more than they benefit from abstinence afterwards.

Of course, after such failures, people begin to lose confidence in their own strength and in their own victory over excess weight, they begin to look for excuses for their own fullness, and the arguments so familiar to all of us are used: "It's all genetics, there's nothing to be done" or "I have a wide bone, that's all." But such people, before giving up, should familiarize themselves with an alternative point of view on this issue.

The thing is, they say opponents fasting after six, that this approach is too cruel to modern man. It is designed primarily for larks. After all, as you know, they go to bed early, at 10 pm (approximately). Therefore, the recommendation to push the last meal 4 hours from bedtime is reasonable for them. But owls that go to bed at two in the morning can eat at 22:00. Well, and who to listen to in this situation?

To better figure out in this matter, it is important to understand that the essence of the matter is not some magical ritual that will take away your kilograms if you obey strict instructions and "do not sin." And in order not to load your body at night. Therefore, it is important not only what time you eat, but also what exactly.

Separate adherents food do not see anything wrong with eating after 18:00. But they invariably specify that only light snacks are allowed after 6 pm. What is a "light snack" in our standard sense? This is a glass of kefir, a couple of eggs (protein perfectly satisfies hunger, but it does not load us with heavy carbohydrates), bread, an apple or a banana, some other fruit.

Such snack There are two distinct advantages. Firstly, it will be absorbed by your body without any difficulty and will not harm your figure, even if you are inactive all the time before sleep and do not expend energy. Secondly, you will not feel hungry and uncomfortable due to an empty stomach. And before going to bed you will not toss and turn in bed in a fight with own desire immediately jump up and run to the refrigerator.

In this way, once again coming out that the truth lies in the middle. Eating after 6:00 pm is really not recommended, no matter what your daily routine is, because after six, both owls and larks usually move little. However, you should not approach this rule so dogmatically. If you return from work at 18:30, and you manage to have dinner only by 19:00, this is not scary. It would not be reasonable, at the same time, to completely deny yourself dinner just because "you can’t eat after six." Eat healthy, just be in moderation, and try not to eat heavy foods.

Dogmatism harmful in every way. Not wanting to delve into the essence of certain dietary rules, we often fall into traps, following these rules not only not for our own benefit, but sometimes even to our detriment. To prevent this from happening, each rule should be sought to require a reasonable explanation from an experienced specialist.

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But how are things really? Is the statement of biorhythmologists true that human body is active from sunrise to sunset, and that food should be built on the same principle? And how then do the inhabitants of countries with a hot climate live, who sleep part of the night and part of the day? And, if a person is a "day creature", then what about the inhabitants of the North, for whom the sun does not rise above the horizon from 23 days to six months during the polar night? Do they sleep throughout the polar night or do they get sick without exception because of the inability to live "according to the daily cycle"?

And why is the last date when you can eat exactly 18 hours? Usually they try to correlate this with the time of sunset, but what does the sun have to do with it? In summer, the sun sets later, in winter - earlier, so this figure is most likely just the arithmetic average for all seasons. What are such "average figures" worth, we can everywhere observe, for example, in the tables for calculating the ideal weight: for people with a thin-boned asthenic body type, the ideal weight given in the tables will often be excessive, and for wide-boned hypersthenics - insufficient.

The main evidence that biorhythmologists are not entirely correct in this regard is that they completely ignore the division of people into types: "larks" (fully corresponding to the ideal described by biorhythmologists), "owls" (whose period of greatest activity occurs in the evening - at night) and "pigeons" (easily adapting to any rhythm of life). Look - the vast majority of weight loss methods are ideal for "larks"! It is they who wake up at 6 in the morning cheerful and rested, work actively during the day, have dinner at 18 o'clock and go to bed at ten. And on "owls" these systems and diets almost never work (or they work with a minus sign).

Consider a day in the life of a human "owl". After waking up in the morning (or afternoon), regardless of whether he or not (although more often the latter), the "owl" does not experience any rise in mental and physical strength. His body is still sleeping, so exercise in the morning is very difficult for him; often after such classes a person feels overwhelmed and tired.

Following the logic of most weight loss methods, the first meal should be dense. The "owl" in the morning almost always has no appetite, but he conscientiously "refuels" (because "it's necessary", and in the evening you won't eat anymore!).

Result: an unawakened body will process food sluggishly (in much the same way as if a person had eaten shortly before sleep), so part of the food eaten will be converted into fat and stored in fat depots.

We go further: during the day, the "owl" often cannot eat normally (work), and not everyone manages to come home from work before 18 o'clock. Those. often a person is left with practically no lunch and no dinner at all. No one is needed here, and so without food for a day. In the evening, the same thing happens in the body of the "owl" as in the "lark" in the morning: all body systems go to the limit of their capabilities, wolf hunger wakes up. The body requires food, the stomach secretes a maximum of juice ... But there is no food and there will not be! Stomach acid begins to corrode the walls of the stomach, and that's the beginning of the ulcer.

We agree - the normal time interval after the last meal before sleep is about 4 hours; for a "owl" person who goes to bed at least at 0 o'clock, if he has not eaten after 18, this interval is from 6 hours. And if we add to this the almost complete absence of lunch and dinner, and the fact that the "hunger strike" period fell on the most active time ... The body will begin to take revenge on the person with extra pounds with even greater fury.

Proof - the simplest example: try to find at least one person who could, using only "no food after 18 hours". Usually this is a whole complex: “I don’t eat after 18, I keep a diet, I go in for sports.” Let's simulate the situation: a person, having sharply limited himself in food, of course, first loses weight. But as soon as he survives until the weekend, when he eats more and moves less, the weight begins to creep up sharply, sometimes even overtaking the result before losing weight. And if we assume a meeting with friends, a holiday, a date, a party that will definitely happen sooner or later, then ... Or a person will increase the mockery of himself by introducing fasting days, diets, physical exercise or drop everything.

The last meal (of course, not heavy, which is desirable to do like breakfast) should be 4-5 hours before bedtime, no more! Follow this principle, and if you go to bed late, feel free to eat after 6 pm!

Comment on the article "Why you can not eat after 18 hours?"

This article signed different people, have been roaming the Internet for a long time)). Biorhythmologists are dancers with tambourines ... better listen to gastroenterologists, they will tell you about reflux from an evening meal))).

I don’t know if it helps others just not to eat after 6, but I would like to say that it really happens for me as it is written in the article. In the morning, until 10 o’clock, I can’t cram a single piece into myself. And the most hunger and activity come in the evening. I, of course, am the most typical owl. I have developed my own schedule for myself and so far I stick to it, it helps me.

"Try to find at least one person who was able to lose weight using only "non-eating after 6 pm."" Full of such people. I lost so much weight when I needed to, my mother-in-law is the only way she loses extra pounds. It will not work out much to lose weight, probably, but 3-5 kg ​​can be removed in a month.

Total 5 messages .

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Probably everyone at least once heard the phrase: “I don’t eat after six.” This rule is explained in different ways, usually by the fact that what is eaten at night turns into fat or is not digested at all. But most people just finish work at six in the evening and come home even later. Does this mean that they should give up dinner in favor of a slim figure and a healthy stomach? And what about the owls or those who work on a non-standard schedule?

We are in website decided to find out if late dinners are so harmful and is it true that a night watcher can become main reason excess weight.

The connection between evening snacks and excess weight

No one knows exactly where the opinion came from that food after 18:00 turns into fat. Although there has been a lot of research on this topic, the results have been conflicting.

One thing is clear: evening meal does not turn into fat. A person gets fat when he eats a lot and moves little, consumes more energy than he spends. That is, on excess weight it is the number of calories, not the time of our dinner, that influences. But people who are accustomed to evening meals eat more throughout the day than those who go to bed early and limit themselves closer to sleep.

Scientists at the American Northwestern University observed two groups of people. The first group went to bed around midnight and got up at 8:00 am, while the second group consisted of night birds. The latter consumed more daily calories, with most of them at dinner and after 20:00 pm. And most importantly: the subjects from the "night" group ate more fast food, but less vegetables and fruits.

Of course it's digestible. The digestive system does not stop working during sleep - neither nighttime nor daytime. In programs about healthy eating, you can hear that a person’s metabolism slows down at night and that this is inherent in us by nature itself. But studies have shown that changes in metabolic rate at night are negligible.

Food and sleep quality

The food we eat also affects the quality of our sleep. Studies have shown that saturated fats (animal origin) interfere with sleep and make sleep restless. Sleep quality is negatively affected by alcohol, caffeine and sugar.

Here, lovers of night snacks risk falling into a vicious circle: overeating will cause problems with sleep, and due to lack of sleep throughout the day, you will have to maintain energy with food. In addition, lack of sleep affects the susceptibility to food stimuli, in other words, it becomes more difficult to refuse a second cake after dinner or a cookie before bed.

I stay up late, so can I eat after 6pm? What about before bed?

Compulsive overeating is the urge to constantly chew something to drown out anxiety or guilt.

Evening overeating may be a habit that has appeared due to boredom and lack of interesting things for you. Here it is worth gathering your will into a fist, stop chewing on autopilot and gradually reorganize your eating schedule.

Often the cause of nightly overeating is a poor breakfast or lunch. If you are not satisfied during the day, you are expected to be hungry in the evening.

• Try to have dinner or a snack for the last time no later than 2.5-3 hours before bedtime. Avoid fatty foods.
• If you're hungry when you're in bed, don't ignore your body's signal, but opt ​​for fruit or natural yogurt over a sandwich.
• Experts recommend in the evening to consume foods that contribute to the production of melatonin and serotonin: dairy products, fish, turkey, bananas, kiwi, cherries, almonds, honey.
• If you have diabetes or reflux, make a meal plan with your doctor.

Is the topic of nighttime snacks relevant to you?