Look Younger, Lose Weight, etc. Autophagy is The Answer. Tony Kelner
If you’re looking for a foolproof diet backed by science, you’re going to love this one and it’s not just some unsubstantiated pseudoscience but based on a Nobel prize-winning idea.
Japanese biologist Dr. Yoshinori Ohsumi discovered a way of eating that helps us stay youthful and healthy. His idea was so innovative that he received the 2016 Nobel Prize in Physiology or medicine.
According to his work, when we go long periods of time without eating, the cells in our body recycle everything old and useless and rejuvenates themselves in a process called autophagy.
To choose from, there are different types of fasting some, are simple and some are safes. But most of them may kick start that autophagy process and keep you young and fit.
The interval between your first and last meals of the day is essentially a diet window. For example, you are awake by 7 a.m. and have breakfast an hour later.
That means that you’ve opened this window at 8 a.m. If you finish your day off with supper at 8 or 10 p.m. then your diet window is 12 to 14 hours every day.
Before Dr. Ohsumi’s discovery, people always believed that they should eat more often but in small portions because otherwise, the body would store fat.
But, according to a recent 2017 study, people who eat from 8 a.m. to 8 p.m. are less healthy. But those who eat between 8 a.m. to 2 p.m. are healthier and have a good metabolism.
When the diet window is narrower the chances of developing diabetes, cancer, and obesity are lower. But whenever you raid your refrigerator at night without guilt or remorse you are seriously tampering with your circadian cycle.
Circadian Rhythm is your body’s natural cycle. It wasn’t designed for 24 by 7 food consumption. The research team analyzed the eating habits of a hundred and fifty-six adults. A mere 10 percent of them were eating within a 12-hour window while over half were eating within a 15-hour window.
In another research, 8 people who were slightly overweight, were offered an eating cycle which was reduced from a window of 14-hours to 10-hours, as a result, they lost weight and felt way more energized after four months of enjoying their favourite meals but on a limited time gap.
So, staying slim and healthy is more a product of when you eat not what you eat.
1. Reduce Your Eating Window? See What Happens.
There have been multiple studies on the connection between a smaller diet window and cholesterol and blood sugar levels hunger and weight.
In a 2017 study, researchers tested their theory by narrowing participants eating windows to twelve eight six or four hours.
In all of the studies, people ate the same food as they normally would, without choosing any special diet foods, and they ate the same number of calories as the control groups. Indeed, those with a decreased time frame for eating showed obvious weight loss and better health.
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2. So, How Exactly Does a Smaller Eating Window Help You Lose Weight?
It happens because the body burns more fat at night plus both hunger and energy expenditure decrease.
This was proven by a similar study in 2013, a smaller metabolic window has tons of other health benefits besides weight loss.
It increases protection from UV radiation, which means less aging, and a lower risk of developing skin or breast cancer. It also reduces the possibility of suffering from Blood Pressure, serious heart conditions. If you abide by the rhythm, that nature itself has provided, you will keep your cardiovascular health at its best. This also has to do with the decreased risk of developing diabetes, which does a real number on the heart. Finally, you’ll get much better sleep.
3. Why is The Time You Eat So Important?
It’s important not just to cut the diet window down, but to also choose the right time to eat. Everybody has their own circadian rhythm, that biological clock we mentioned earlier, that’s closely connected with day/night changes.
Although we all have this natural clock built in us, it can adapt to external factors like light and temperature. A group of geneticists won the 2017 Nobel Prize in Physiology or Medicine for their ground-breaking work on this subject, they studied How our inner clock is influenced by molecular pathways.
A much easier to understand example of this can be found in the shameplant, its leaves open when the sun’s out during the day and closes at night.
As for humans and other multicellular organisms, we have a more advanced and complicated cycle. In the investigation, it was observed, that certain periods in the day were ideal for a particular type of natural activities.
But if we break the cycle and counter our body clock, we raise the danger of developing, not only diabetes but also the risk of obesity increases manifold. So, here’s what you should know in order to keep up with your natural cycle.
In the morning, our body starts producing cortisol and we have energy and an appetite. In the evening melatonin is produced, which means the body is preparing itself for sleep, by slowing down internal processes, like digestion, if you eat in the evening it throws your biological clock out of whack.
Low cortisol levels make you feel tired and lethargic. Your body doesn’t wake up till later in the day, in the evening your cortisol level is high so you get more energized and hungrier, even though your body needs to sleep. This disruption will definitely lead to future complications of depression, obesity, diabetes, etc.
4. How to Build Your New Eating Schedule?
To be more in tune with your body’s natural cycle, you need to follow some simple rules.
· Wake up at 6:00 or 7:00 a.m. or when it’s light outside.
· Have breakfast ½ to 1 hour after waking up.
· Start work 2 to 3 hours after you get up.
· Eat more for breakfast than for lunch.
· Shorten your diet window to 6 to 8 hours without changing.
How many calories you take in the nine-hour window is a pretty rough schedule to follow. You have to wake up at 7 a.m., have a hearty breakfast at 8, have a light lunch at noon, and then have dinner at 4 p.m. Tony Kelner
If you can, don’t eat anything after that, sounds hard I know but the end result is so worth it If you’re up for the challenge.
Click Here If You Want to Avoid Tedious Exercises or Boring Diets.
5. How to Fight Hunger?
Of course, many people worry about feeling starved for the entire evening. Researchers looked into this, back in 2005. It turns out that the hunger hormone ghrelin is tied to our circadian rhythm. It peaks in the blood at 8:00 a.m. 1 p.m. and 7 p.m.
After every peak, no matter if a person has eaten something or just had a cup of tea, the flow of the hormone always stops two hours later.
The hunger sensation that raises its ugly head every few hours and compels you to eat must be treated as a false alarm and shouldn’t be trusted. Scientists claim that over time the body will get used to taking big breaks between meals and it won’t feel hungry so often.
The same works the other way around though, if you eat more often your hunger is stronger, as with any major change, especially, when it comes to eating, it’ll be hard to narrow down your diet window at first.
In the initial days, you’ll feel that by 7 p.m. you can eat a whole elephant. But you can pull through this rocky phase by eating fruits and vegetables. Be patient, after a week or so your body will not protest. Your appetite will be smaller and you’ll start seeing all the amazing benefits.
Conclusion:
So, really, this diet plan isn’t all that scary or impossible. Here’s all you have to do figure out what your diet window is. If you have breakfast at 8 a.m. and dinner at 8 p.m. your diet window is 12 hours.
Narrow your window down to 6 to 8 hours and keep it in the early part of the day from 8 a.m. to 2 or 4 p.m. Counting calories have no significance in this regimen. Walla, after a week or two, your body will get used to it and you’ll be feeling fresh as a daisy every morning, even on Mondays.
Tony Kelner
