Weight control results from several factors in addition to the number of calories ingested and burned. Meal timing, the speed at which you eat and the way food is chewed influence metabolism.
The idea that all calories have the same effect on the body has been questioned by researchers. Although the relationship between energy intake and energy expenditure continues to be relevant, the way the body processes food varies from person to person.
According to Sarah Berrynutrition professor at People can process the same food in different ways, which helps explain differences in weight and the body’s response.
Meal timing influences metabolism
Meal timing can change how the body uses energy. One showed that Overweight women recorded greater weight loss when they concentrated most of their calories at breakfast, compared to those who ate more calories later in the day.
Other research indicates that reducing the interval between the first and last meal of the day can reduce total energy intake and body fat. This effect is related to the body’s biological clock, which regulates several metabolic functions.
Who you tend to lose more weight or maintain lower weight more easily, compared to those who eat after 3:00 pm.
There is also evidence that eating dinner can mean higher blood glucose levels and cholesterol.
Eating quickly changes glucose levels
Those who eat faster tend to eat more calories. This phenomenon is related to the release of intestinal hormones responsible for satiety, which need time to reach effective levels.
The speed of the meal also interferes with the blood sugar response. the participants They consumed the same meal twice: one day in ten minutes and the other in more than twenty minutes. When they ate faster, they recorded higher glucose levels.os.
The physical form of food also influences the amount of calories that the body absorbs, as it determines the ease with which nutrients are .
Changes in the structure of food, as occurs in products ultra-processedmodify the texture and the way they are consumed, which affects the speed at which they are digested and absorbed.
Less processed foods, such as whole fruits, require more time to eat and promote greater satiety, while crushed versions are eaten more quickly. This difference can lead to greater calorie consumption, as foods ultra-processed facilitate faster energy absorption.
Why does the body react differently in each person?
The composition of microorganisms in the intestine varies between individuals and interferes with the way food is processed.
Studies show that people can have different responses to the same food, especially in Even identical twins can react differently.
Despite these differences, experts point out some general guidelines associated with better results:
- avoid concentrating caloric intake at the end of the day;
- prioritize meals earlier and at defined intervals;
- eat slowly to allow satiety mechanisms to activate;
- chew food well;
- reduce the consumption of ultra-processed foods;
- maintain a varied diet, rich in fiber.
