提早吃午餐 比較不易胖

提早吃午餐 比較不易胖

 

午餐時間到了，就要記得吃飯，小心太晚吃更容易胖！

針對西班牙的新研究發現，早點吃午餐的人，會較晚吃午餐的人減掉較多體重。

這項研究無法證明提早午餐時間有助減掉多餘體重，但研究人員表示，可能原因是用餐時間在身體管理體重上扮演重要角色。

研究共同作者、來自哈佛醫學院與布里翰婦女醫院（Brigham and Women's Hospital）的謝爾（Frank Scheer）說：「我們現在應該開始認真考慮進食的時機，不僅僅是吃了什麼，還要注意的吃飯時間。」

謝爾的研究團隊以西班牙東南部營養門診的420名患者為研究對象。這些試驗者採取地中海式飲食，一天的熱量約有40%是在午餐時攝取。約半數研究對象在下午3時之前吃午餐，另半數則在下午3時之後。

營養諮詢持續20週，根據兩組研究對象自己的用餐記錄，他們進食份量近似，且日常活動消耗掉的熱量也差不多。

然而提早吃午餐的人平均減22磅（約10公斤），減重11%多一點，較晚吃午餐的人則輕了17磅（約7.7公斤），比原體重少了9%。

至於早餐或晚餐進食時間，與最後減去多少體重沒有關係。研究發表在「國際肥胖期刊」（International Journal of Obesity）。

Original Article

International Journal of Obesity , (29 January 2013)

Timing of food intake predicts weight loss effectiveness

M Garaulet, P Gómez-Abellán, J J Alburquerque-Béjar, Y-C Lee, J M Ordovás and F A J L Scheer

Abstract

Background:

There is emerging literature demonstrating a relationship between the timing of feeding and weight regulation in animals. However, whether the timing of food intake influences the success of a weight-loss diet in humans is unknown.

Objective:

To evaluate the role of food timing in weight-loss effectiveness in a sample of 420 individuals who followed a 20-week weight-loss treatment.

Methods:

Participants (49.5% female subjects; age (mean±s.d.): 42±11 years; BMI: 31.4±5.4 kg m−2) were grouped in early eaters and late eaters, according to the timing of the main meal (lunch in this Mediterranean population). 51% of the subjects were early eaters and 49% were late eaters (lunch time before and after 1500 hours, respectively), energy intake and expenditure, appetite hormones, CLOCK genotype, sleep duration and chronotype were studied.

Results:

Late lunch eaters lost less weight and displayed a slower weight-loss rate during the 20 weeks of treatment than early eaters (P=0.002). Surprisingly, energy intake, dietary composition, estimated energy expenditure, appetite hormones and sleep duration was similar between both groups. Nevertheless, late eaters were more evening types, had less energetic breakfasts and skipped breakfast more frequently that early eaters (all; P<0.05). CLOCK rs4580704 single nucleotide polymorphism (SNP) associated with the timing of the main meal (P=0.015) with a higher frequency of minor allele (C) carriers among the late eaters (P=0.041). Neither sleep duration, nor CLOCK SNPs or morning/evening chronotype was independently associated with weight loss (all; P>0.05).

Conclusions:

Eating late may influence the success of weight-loss therapy. Novel therapeutic strategies should incorporate not only the caloric intake and macronutrient distribution—as is classically done—but also the timing of food.

午後3點才吃午餐　熱量消耗少4成

 

會不會瘦，不只要注意一整天吃了什麼東西，什麼時候吃也是關鍵；許多人1天3餐常因為工作或其他事務影響，吃飯時間不固定；尤其是對忙碌的上班族而言更是如此。然而午餐若總是拖到3點之後才吃，容易囤積脂肪在體內，也會比定時吃飯的人還要少消耗40%的熱量。

西班牙穆爾西亞大學與其他兩所大學共同進行的研究，讓420位過重或肥胖的西班牙人參加為期5個月的減重計劃，所有人皆需遵從指示吃地中海型飲食（高蛋白、優良脂肪、多蔬菜），但吃中餐的時間可以讓參與者自行決定，主要分為下午3點前與3點後兩大組。

經過5個月的實驗結果顯示，在3點前就解決午餐的組別共瘦下22磅，而3點後才吃的人瘦了17磅，相差了40%左右。同樣的飲食內容，卻有不同的瘦身效果，哈佛醫學院（Harvard Medical School）助理教授福蘭克表示，較晚吃午餐的人，通常早餐也吃不多或甚至不吃，導致下午3點過後，代謝進入較緩慢的時段，卻攝取了更多熱量，讓身體一下子就將熱量脂肪都儲存起來，減少了熱量的消耗。

研究人員也有針對其他可能影響減重效果的因素做對照，例如總熱量攝取、食慾激素、瘦素的含量，與睡眠時間長短，不過在兩組中都沒有顯著的差異，因此推測用餐時間是阻礙瘦身的一大關鍵。不過，在各個國家由於飲食文化差異，因此研究結果也有可能受影響，不過別空腹太久，定時定量吃飯，絕對是各國皆適用的法則。