當你想減肥的時候，早餐比晚餐更好

當你想減肥的時候，早餐比晚餐更好

When I first studied nutritional science, all calories were considered "equal" when it came to weight loss. The time of day you ate didn't matter as long as you were eating the appropriate amount of calories for your goals.

當我第一次學習營養(yǎng)科學時，所有的卡路里都被認為是“相等的”。只要你攝入的卡路里達到了你的目標，一天中你吃的時間并不重要。

But as our understanding of nutrition has evolved, we've learned that eating earlier in the day can be more favorable for shedding pounds, while eating later can interfere with weight loss -- and for more than one reason.

但是隨著我們對營養(yǎng)的理解的發(fā)展，我們已經(jīng)知道，一天中吃得早可能更有利于減肥，而吃得晚可能會干擾減肥——原因不止一個。

For one, eating during the evening often goes hand in hand with mindless nibbling. Think of how many times you may have reached for a handful of pretzels, chips or M&Ms while watching TV or Netflix at night.

首先，晚上吃東西的時候，常常是無意識的。想想你晚上看電視或上網(wǎng)的時候吃了多少次椒鹽卷餅、薯片或M&M豆。

Evenings can also be filled with unstructured time, which means eating may fill a "void"; if you're bored, it's easy to indulge in high-fat, sugary foods when you don't have to focus on work.

晚上可能是一些沒有計劃的時間，這意味著吃東西可以填補“空白”;如果你感到無聊，當你不需要工作時，很容易沉迷于高脂肪、含糖的食物。

To be clear, over-consuming calories at any time of day will result in weight gain. But many nutritionists, myself included, have noticed that clients fare better when they're consuming most of their calories earlier in the day.

需要明確的是，每天任何時候攝入過多的卡路里都會導致體重增加。但包括我在內的許多營養(yǎng)學家都注意到，當客戶在一天的早些時候攝入大部分卡路里時，他們的情況會更好。

That way, by the time evening rolls around, they're more satiated and may be less likely to overindulge in a box of chips or cookies, a few too many spoons of ice cream or a few glasses of wine.

這樣，到了晚上的時候，他們就會更有飽腹感，也不太可能會吃太多的薯片或餅干，吃太多的冰淇淋或幾杯酒。

And then there's the fact that more research has shown how our bodies respond to front-loading calories during our waking hours.

還有一個事實是，更多的研究表明，我們的身體在清醒的時候是如何處理大量的卡路里的。

It has to do with the complex science of circadian rhythms -- physical, mental and behavioral changes in the body that follow a roughly 24-hour cycle. These rhythms are driven by a master biological clock in the brain that is primarily influenced by light and tells other clocks in the muscles and organs what time of day it is.

這與復雜的晝夜節(jié)律科學有關——人體的生理、心理和行為變化大致遵循一個24小時的周期。這些節(jié)律是由大腦中一個主要受光線影響的主生物鐘驅動的，它告訴肌肉和器官中的其他時鐘現(xiàn)在是什么時間。

The study involved 420 overweight and obese participants who were divided into two groups: early eaters and late eaters. The early eaters ate lunch before 3 p.m., and the late eaters consumed lunch after 3 p.m. The Because circadian rhythms affect how calories, carbohydrates and fats are metabolized over a 24-hour period, they can help explain why eating late at night decreases the rate at which we lose weight, as a 2013 study found.

這項研究涉及420名超重和肥胖的參與者，他們被分為兩組:早食者和晚食者。早食者在下午3點前吃午飯。晚食者在下午3點后吃午飯。2013年的一項研究發(fā)現(xiàn)，晝夜節(jié)律會影響卡路里、碳水化合物和脂肪在24小時內的代謝，因此有助于解釋為什么深夜進食會降低我們的減肥率。

The late lunch group also ate lower-calorie breakfasts, or skipped breakfast more often than early eaters.

晚食組也吃低卡路里的早餐，或者比早食組更經(jīng)常不吃早餐。

At the end of the 20-week study period, the late eaters lost less weight compared with the earlier eaters (17 vs. 22 pounds on average, respectively) and lost their weight more slowly, despite the fact that both groups ate approximately 1,400 calories per day and consumed similar amounts of fat, protein and carbohydrates.

在為期20周的研究期結束時，晚食者比早食者體重減輕得更少(平均分別為17磅和22磅)，而且減肥速度更慢，盡管兩組人每天都吃大約1400卡路里的熱量，并且消耗了相似數(shù)量的脂肪、蛋白質和碳水化合物。

To put this into practice, especially if you are trying to lose weight, try to front-load your calories as much as possible. Don't skip breakfast, and consider having what you would typically eat for dinner during lunchtime. Think grilled fish or chicken with veggies and quinoa. Then, at dinner, eat half of what you would typically consume, or consider cutting carbs to help downsize your meal.

要把這付諸實踐，尤其是如果你想減肥，試著提前攝入盡可能多的卡路里。不要不吃早餐，考慮在午餐時間吃你通常會在晚上吃的東西?？梢钥紤]烤魚或雞肉配蔬菜和藜麥。然后，在晚餐時，吃一半你通常會吃的東西，或者考慮減少攝入碳水化合物，來減少你的飲食。