Early dinner is useful, you know!

Not a few who avoid dinner for fear of getting fat. In fact, eating dinner at the right time provides a number of health benefits. According to recent research published by the Endocrine Society, eating dinner earlier can even help burn fat and control blood sugar.

So, when is the best time to have dinner and what are the benefits?

The impact of having dinner too late

Previous studies have shown that eating too late can increase body weight and blood sugar. This impact can also appear even if you eat foods that are commonly consumed.

Armed with this, a number of researchers from Johns Hopkins University to find out whether eating too late does affect metabolism and lead to obesity. They also examined what the effect was when someone ate dinner earlier.

This study was conducted on ten men and ten able-bodied women. They were asked to eat at 10 p.m., not 6 p.m. as had been suggested. All participants slept at eleven o'clock at night.

According to research results, eating too late in the evening makes blood sugar levels higher and the amount of fat burned is less. In fact, they eat food that is usually consumed for dinner.

On average, the participants' blood sugar levels increased by 20 percent and the amount of fat burned decreased by ten percent compared to people who had dinner earlier. The researchers also concluded that dinner time does affect metabolism.

When should you have dinner?

Even though dinner has an effect on your metabolic rate, that doesn't mean you should avoid it. Research by Johns Hopkins University actually shows that dinner is still beneficial as long as it is done at the right time.

Before determining the right time for dinner, make sure you are following a regular eating schedule. Dinner time should follow the previous meal time. So, there is a certain lag between lunch and dinner time.

Launching the Northwestern Medicine page, dinner time should be no more than 4-5 hours after lunch. If you have lunch at one o'clock in the afternoon, it means you can have an early dinner at 5-6 in the afternoon.

Pay attention to the portion of food at each meal. Try not to eat too much, but not too little. Most people eat too much at night because they don't eat properly during the day.

You will naturally feel hungry between two meals. To prop up a hungry stomach, prepare healthy snacks that are dense in fiber that will keep you full longer. You can have a snack every 10 am, 3 pm, and a few hours before bed.

If you are forced to eat late at night, you should avoid eating above 10 in the evening. Leave three hours between dinner and bedtime. The reason is, having dinner right before bed can interfere with the quality of your sleep.

Best food for dinner

Apart from following dinner time earlier, you also need to pay attention to the types of food consumed. Certain dishes may be low in calories, but they may actually make you hungry in the middle of the night.

Here are some of the best dishes to fill up your dinner:

1. Salad

Salad is not only low in calories, but also rich in fiber, vitamins and minerals. Fiber will provide a feeling of fullness longer so it is useful for weight loss. However, make sure you don't overuse the sauce or dressing-his.

2. Chicken, meat and eggs

Sources of protein such as chicken, meat, and eggs will make you full, even longer effect than white rice and foods rich in fat. In addition, eating dinner with protein also prevents you from eating unhealthy snacks.

3. Whole grain

Whole grain like oatmeal, brown rice, and whole wheat bread are the best sources of fiber. The fiber in it will provide a feeling of fullness, help you lose weight, and keep blood sugar levels under control.

4. Pasta

Pasta can be the right dish to complement your day. This meal contains carbohydrates, fats and protein. You can also process and add other ingredients to your taste to make it a healthy dish.

Dinner can affect metabolism, body weight, and blood sugar levels. The impact varies depending on your habits. To get the benefits of dinner, the key is to eat early and choose healthy foods.