For some white-collar workers who commute, it may be the norm to have a bite of breakfast on a busy workday, a brief lunch, and a revenge dinner on dinner. On weekends, it may be a matter of sleeping until the afternoon before eating the first meal, or eating only one meal a day, eating a lot ......But, you know what, this kindEating irregularlyYes, there isDisadvantageof!
The study foundIrregular meal times are not only more likely to gain weight, but also not conducive to controlling blood pressure and blood sugar.
The study involved 115 American women (of a variety of ethnicities) with an average age of 33 who were supervised to record their eating times and calories seven days a week, and were followed for one year. And in the data statistics, the interference of age, race, sleep duration and other factors is excluded.
The researchers first compared the womenDifferences between eating patterns on weekends and weekdays, it turned out to:
The greater the difference between weekends and usual eating patterns, the worse it is for weight, blood pressure, and blood sugar control.
And if you don't take into account the difference between weekdays and weekends, the results are similar when comparing the differences in eating patterns on each day.
The differences in eating patterns here are reflected in these aspects:
The time of the first meal of the day(Breakfast).and the time of the last meal(Dinner, Late Night Snack).Irregularity
For example, it is found that for every 30-minute extension of the difference between breakfast time on weekdays and weekends, the BMI increases by 044 kg m2 with an increase in waist circumference of 091 cm;Glycosylated hemoglobin increased by 30 minutes for each 30-minute difference between breakfast and dinner and supper each day. 06%。Duration of nocturnal fasting(After dinner the day before, after supper, to before the first meal the next day).Irregularity
For example, it was found that for every 30-minute difference in the length of nighttime fasting between weekdays and weekends, the BMI increased by 0At 31 kg m2, systolic and diastolic blood pressure increased, respectively. 45 mmHg;Diastolic blood pressure increased by 0 for every 30-minute difference in the duration of fasting at night95 mmHg. Dinner calorie intake is irregularly proportional throughout the day
For example, it was found that for every 10% increase in the proportion of calories from dinner on weekdays and weekends, the BMI increased by 080 kg/m2；For every 10% increase in the proportion of calories consumed at dinner each day, the BMI increased by 052 kg m2 with an increase in waist circumference of 173 cm. 
Why is this happening?
Eating is also part of the circadian rhythm.
Studies have long found that our bodies existCircadian rhythm, which may be similar to what we say about the biological clock. Maintaining a stable circadian rhythm is good for health, whileDisrupting circadian rhythms is harmful to health
It's just that most of the previous studies in this area have focused on:Sleep regularityAbove. The study foundRegular sleep plays an important role in heart health。Irregular sleep is associated with an increased risk of metabolic syndrome, including:Obesity, blood sugar imbalance, and elevated blood pressure
SoIt is not recommended for everyone to stay up late on weekdays and catch up on sleep on weekends, or going to bed late on weekends because it's okay, this kind of lifestyle that breaks the circadian rhythmAdverse health effects
And now there are also studies showing thatEating patterns are likewise part of the circadian rhythm。Maintaining a steady amount of energy intake each day helps maintain and strengthen your circadian rhythm while maintaining and strengthening your circadian rhythmChanging meal times are bad for metabolic and cardiovascular health, and it's not good for weight control
In addition to the above, there are other studies that have shown consistent results.
A study of Spanish adults between the ages of 18 and 25 showed that:Eating irregularly(defined as the difference in energy intake time between weekdays and weekends).Associated with a higher body mass index (BMI).
The other is for 6A study of 360,000 Swedish men and women found that thosePeople who always eat regularly compare to people who often eat irregularlyThe chance of developing metabolic syndrome is 37% lower
What about intermittent fasting?
But when it comes to this advocate fasting, people may be confused, some people say that intermittent fasting can **, but irregular eating is not conducive to weight control, which one to choose?
Regarding the ** effect of fasting, I reviewed the actual results of a large number of clinical trials and wrote a summary: 8 truths about fasting, 5:2 and 16:8 are chosen!
Intermittent fasting can indeed be thinThe key is to reduce the total calorie intakeMoreover, the effect of intermittent fasting is not necessarily better than that of traditional meals, and you can lose weight as long as you eat less evenly as long as there is a gap in total calories.
Just to say that intermittent fasting may be easier for some friends than eating less at every meal. However, it is also important to note that a fasting pattern like 16:8 may not be eating at all.
Some friends will also ask, is intermittent fasting not only **, but also health care?
Regarding the health effects of fasting, through a large amount of literature, intermittent fasting really works!But only if it is ......, the basic conclusion is:
Only for people with type 2 diabetes or "quasi-diabetes"., intermittent fasting has been shown to be better than traditional calorie-restricted dietsImproves blood sugar levelseffect. However, for example, you have to eat only from 8:00 to 12:00 in the morning three days a week, and fast completely for the other 20 hours. And the effect is not permanent, but occurs during intermittent fasting, but disappears when you return to a normal diet.
For blood pressure and blood lipids, intermittent fasting may not have an improvement effect, and it is not of great benefit to patients with non-alcoholic fatty liver disease. As for the source of the effects of anti-aging and so on, it often comes from animal experiments, and cannot be simply applied to people. SoIt's not as amazing as everyone thinks
So how do you eat better?
First of allIt is best to keep the calories of the three meals relatively balancedIt not only avoids the lack of energy in a certain period of time and affects the state of work and study, but also avoids indigestion and gastrointestinal discomfort caused by overeating a certain meal, and is also good for maintaining blood sugar stability.
In generalBreakfast: Lunch: DinnerHeat is distributed inLeft and right are better.
From the point of view of circadian rhythms, dailyMealtimeswithCalorie intake per mealIt's best to be pretty much the same, in layman's terms, don't be hungry for a full meal, and it's not recommended to be hungry for a day.
In the meantime, if there isGet enough (7 hours) of sleepAnd every dayIt takes about the same time to fall asleep and wake up, even better.
Overall, maintaining a regular routine every day is good for your health, and it also keeps you in better shape, giving you more time and energy to do what you need to do and enjoy
How can you compromise in desperation?
Some people may say that there is no way, I can't do what you say is as healthy.
Then you can go hungry as long as you ensure that you don't have low blood sugar when you are not busyRemember to eat healthily throughout the day
In addition, if you are so sleepy that it affects your life and work during the day, you should wake up late in the morning on weekends to make up for your sleep to avoid a vicious circle. But try to stick to it during the dayLots of outdoor activitiesExposure to sunlightDon't drink coffee in the afternoon and go to bed early that night.
What are your lifestyle habits?