Japanese scientist Yoshinori Osumi revealed the “food window” principle of nutrition that helps preserve youth and health. For his discovery, he received the Nobel Prize in Medicine.
The essence of his work is simple: if we are starving for some time, the cells are processing everything old and unnecessary, and – rejuvenating. This process is called an autophagy. This system will help you take advantage of the knowledge of this scientist, with the change of just one eating habits. Let’s explaine what is “food window”.
What is a “food window”?
Window is the time when we eat during the day. The one who gets up at 7 am and breakfast an hour later opens the window at 8 o’clock in the morning. If dinner between 20 h and 22 h, the window is open 12-14 h during the day.
Earlier it was thought to eat more often and a bit, so that the body would not begin to make a fat.
Studies conducted in 2017 show that those who eat between 8am and 2pm are less healthy than those who eat between 8am and 2pm. If the food window opens only for 6 to 8 hours, the risk of diabetes, anemia, and obesity is reduced.
What happens when we narrow down the food window?
Several studies have been carried out that the restriction of the diet window affects the level of cholesterol and blood sugar, appetite and weight. Then, in 2017, scientists checked their hypotheses, reducing the window to 12, 8, 6 or 4 hours, with everyone eating the same as usual, and not special foods. The amount of calories was the same for control groups.
Researchers have found that a narrowed diet window reduces daily fluctuations in hunger and increases fat burning during night hours, and also improves metabolic flexibility.
A small food window is also useful for general health:
♦ increases resistance to ultraviolet rays, skin cancer and its aging;
♦ Reduces the risk of breast cancer;
♦ lowers blood pressure;
♦ Reduces the risk of heart disease;
♦ Improves sleep quality.
Why is it so important time to eat?
Not only is it important to reduce the food window, but also to choose the right time to eat. Each organism has a circadian (biological) rhythm – oscillations of the internal clock, related to the change of day and night.
In the morning, hormone cortisol lights up, and we get energy and appetite. The evening light melatonin and the body prepares for a dream. Internal processes slow down, and therefore digestion.
When eating in the evening, we break the internal watch:
♦ We do not have the strength in the morning because the level of cortisol is low;
♦ the body only awakes during the day;
♦ Evening levels of cortisol rise, so we are hungry and active, and the body needs to sleep;
♦ Due to this, the risk of diabetes, obesity and depression increases.
How to make a schedule?
To establish a biological rhythm, you need to:
♦ Get up at 6-7 in the morning or when sunrise;
♦ Have breakfast for 30-60 minutes after waking up;
♦ start working 2-3 hours after getting up;
♦ You eat more breakfast than lunch;
♦ Reduce the diet window for 6-8 hours, without changing the caloric content.
Here’s an example of an 8-hour window:
Rising at 7 h, then plentiful breakfast at 8 o’clock, lighter lunch at 12 o’clock, and dinner at 16 o’clock. For the most persistent – without dinner.
How to fight hunger
You must be wondering, how can I fight the hunger all night? Scientists also studied this phenomenon. The hormone of hunger has also been shown to be related to the circadian rhythm and is most relieved around 8, 13 and 19 h.
No matter if you ate or just drank tea, after two hours from every peak – the wave passes. This means that you do not have to believe the feeling of hunger, which takes us to the refrigerator every three hours.
Scientists say that the body gets used to a big break between the meals over time, and the sense of hunger becomes weaker. If it is eaten often, the feeling of hunger, vice versa, becomes stronger.
Perhaps for the first time it will be difficult for you to reduce the window: for several days you will have an irresistible desire to eat the elephant after 19 hours. You can survive that period by gnawing fruits or vegetables. After a week, the body will get used – your appetite will decrease, the dream will become firmer, and the morning’s mood will be much better.