Original title: “Eating in the morning” makes the metabolism healthier
(Special correspondent Chen Mingyan, correspondent Gan Dingzhu) Peking Union Medical College Hospital Liver Surgery Mao Yilei and Yang Huayu’s team compared normal The effects of three meals a day and two time-restricted eating patterns on the physical condition of healthy adults, and found that “morning eating” can improve fasting blood sugar, reduce body weight and body fat, improve the body’s inflammation level, and increase gut microbial diversity , is more effective in improving insulin sensitivity and controlling blood sugar. The research paper was recently published online in Nature Communications.
Time-restricted eating refers to eating during a specific time period each day, with no calorie restriction during the eating period, and no eating the rest of the time. Time-restricted eating is divided into “morning eating” and “noon eating”. “Morning eating” is to control the daily eating time between 6:00 a.m. and 3:00 p.m., that is, not eating dinner; “noon eating” is to control the daily eating time between 11:00 a.m. and 8:00 p.m. , that is, do not eat breakfast. Both time-restricted eating regimes have been shown to have metabolic benefits, but previous studies have not adequately compared their effects on human health.
The team of Mao Yilei and Yang Huayu is the first to conduct a clinical trial of time-restricted eating in non-obese healthy people. Ninety volunteers were assigned to the “morning meal” group, the “noon meal” group and the control group. In the end, 82 volunteers completed the 5-week trial. The results showed that “morning eating” was more effective in improving insulin sensitivity than midday eating. “Morning eating” improved fasting blood sugar, reduced weight and obesity, improved inflammation, and increased gut microbial diversity.
The study found no significant differences among the three groups in blood pressure, circulating lipid concentrations, glycosylated hemoglobin, high-sensitivity C-reactive protein, sleep quality, or appetite. Energy intake was reduced in both time-restricted eating groups compared to the control group, suggesting that energy intake can be restricted by shortening the daily eating time.
The study also found that these two types of time-restricted eating had different effects on the daily rhythm of plasma adipokines and rhythmic gene expression in peripheral blood mononuclear cells, suggesting that their different effects on metabolic health may be related to related to biological rhythms.
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