[LifeStyle] Do you have to give up some foods at certain times of the day?

[#Steeven.™]

Experts explain the reason for some myths regarding the consumption of certain foods during the day.

Do you have to give up certain foods at certain times of the day? Over and over again this type of advice is heard. One of them points out that you should not eat salad at night, as it makes digestion difficult. But this idea is part, like many others, of the realm of myths. According to the ecoanthropologist Astrid Donalies of the German Food Society (DGE), there is no strong scientific evidence that it is good to limit some foods such as raw fruits and vegetables to until 2:00 p.m.

 

Burping prevents you from falling asleep
People who have heartburn should be careful about consuming fruits at night, especially those with a lot of acid, such as citrus fruits, as this can lead to burping. "This is especially uncomfortable when you are lying down and uncomfortable when it comes to falling asleep," says Sabine Holzäpfel, advisor to the Food and Nutrition department of the German state Baden-Württemberg consumer advice center.

Something similar goes for the salad. But, according to Holzäpfel, this varies from person to person and she confirms Donalies' sayings: "There is no scientific evidence that you should give up raw veggies at night," she says.

 

The biorhythm of the digestion system
Before it was believed that everything depended on the total calorie intake for the day and not on when or how often it was eaten. “But currently there are indications that timing (food is consumed) also plays a role. Some studies show health benefits if breakfast is large and dinner is less caloric, ”explains Holzäpfel.

This makes sense, since the digestive system depends on the biorhythm. This is more active in the morning hours, while in the afternoon-night it works less. But this does not mean that the statement according to which everything that is eaten after 18 hours is not digested is correct. "Digestion begins when you chew and with saliva in your mouth," explains Donalies. And the gastrointestinal tract does not completely suspend its work overnight.

However, some foods are easier to digest and others more difficult. Highly seasoned foods, hot or fried, and large dinners, such as very heavy casseroles, stay longer in the gastrointestinal tract and are digested more slowly. Alcohol also slows digestion.

This can lead to discomfort such as heaviness, bloating, or heartburn. "Those who have these problems should not eat so much at night, and a maximum of three or four hours before going to sleep," advises the DGE expert Donalies.

Liquid foods, such as soups and porridges, have a shorter retention time and are therefore usually more digestible.

 

A matter of habit
What to give up at night depends a lot on your own customs. If the main dish is eaten at night, the body usually gets used to this. "In these cases it is recommended to eat calmly and chew well, as this improves digestion," explains Holzäpfel.

Feeling full and having gas are not good starting points for restful sleep. So if you feel very full after eating, it is best to try a little movement or go for a walk before going to bed.

In general, the idea is to pay attention to your own body and to try with which foods you feel most comfortable.

 

Don't eat a lot of white bread at night
According to Astrid Donalies, there are observations that show that certain late intakes can lead to the appearance of overweight and diseases such as type two diabetes. For this reason, it seems to make no sense to consume a lot of simple carbohydrates at night, such as sweets or white bread.

However, for this ecoanthropologist, what is really decisive for the development of body weight is the energy balance: the calories contained in food must correspond to the energy consumption of the body.

 

What is the use of fasting?
Timing is also key when doing intervals of fasting. In these cases you can eat almost everything, but only at certain times.

Among the most po[CENSORED]r diets are 16: 8 and 14:10. This means that, for example, you only drink water, unsweetened tea or black coffee for 14 to 16 hours. In the remaining 10 to 8 you can eat normally.

Domalies affirms that doing this alone does not change the type of diet or opt for a healthier diet. However, some data indicate that this type of diet can have positive effects on health and thus benefit weight loss. “The studies do not show a clear picture. Neither in terms of the long-term consequences, "he adds.

On the other hand, the specialist sees the separation of carbohydrates and proteins critically. "It is not necessary to separate them in time", she assures, since - according to her she says - the human body is able to digest both foods at the same time.