Myten om kveldsmat og fettinnlagring.

[Beefcake]

Du vil ikke bli feit kun fordi du spiser sent på kvelden.

På en diett for vektredusering kan det til og med være en fordel å plasere dagens største måltid sent på dagen for å beholde muskelmasse. Det er mengden mat du spiser over døgnet som helhet som avgjør om du går opp eller ned i fettvekt.


"The purpose of this study was to determine whether meal ingestion pattern [large morning meals (AM) vs. large evening meals (PM)] affects changes in body weight, body composition or energy utilization during weight loss. Ten women completed a metabolic ward study of 3-wk weight stabilization followed by 12 wk of weight loss with a moderately energy restricted diet [mean energy intake ± SD = 107 ± 6 kJ/(kg·d)] and regular exercise. The weight loss phase was divided into two 6-wk periods. During period 1, 70% of daily energy intake was taken as two meals in the AM (n = 4) or in the PM (n = 6). Subjects crossed over to the alternate meal time in period 2. Both weight loss and fat-free mass loss were greater with the AM than the PM meal pattern: 3.90 ± 0.19 vs. 3.27 ± 0.26 kg/6 wk, P < 0.05, and 1.28 ± 0.14 vs. 0.25 ± 0.16 kg/6 wk, P < 0.001, respectively. Change in fat mass and loss of body energy were affected by order of meal pattern ingestion. The PM pattern resulted in greater loss of fat mass in period 1 (P < 0.01) but not in period 2. Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern in period 1 (P < 0.05) but not in period 2, corresponding with the fat mass changes. To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but ingestion of larger PM meals resulted in better maintenance of fat-free mass. Thus, incorporation of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-free mass."

"Most notably, the best preservation of fat-free mass occurred when large PM meals were consumed."

The Journal of Nutrition Vol. 127 No. 1 January 1997, pp. 75-82

Fulltext: http://jn.nutrition.org/cgi/content/full/127/1/75



"OBJECTIVE: To evaluate the hypothesis that nighttime consumption of calories leads to an increased propensity to gain weight. RESEARCH METHODS AND PROCEDURES: Sixteen female rhesus monkeys (Macaca mulatta) were ovariectomized and placed on a high-fat diet to promote weight gain, and we examined whether monkeys that ate a high percentage of calories at night were more likely to gain weight than monkeys that ate the majority of calories during the day. RESULTS: Within 6 weeks post-ovariectomy, calorie intake and body weight increased significantly (129 +/- 14%, p = 0.04; 103 +/- 0.91%, p = 0.02, respectively). Subsequent placement on high-fat diet led to further significant increases in calorie intake and body weight (368 +/- 56%, p = 0.001; 113 +/- 4.0%, p = 0.03, respectively). However, there was no correlation between the increase in calorie intake and weight gain (p = 0.34). Considerable individual variation existed in the percentage of calories consumed at night (6% to 64% total daily caloric intake). However, the percentage of calorie intake occurring at night was not correlated with body weight (r = 0.04; p = 0.87) or weight gain (r = 0.07; p = 0.79) over the course of the study. Additionally, monkeys that showed the greatest nighttime calorie intake did not gain more weight (p = 0.94) than monkeys that showed the least nighttime calorie intake. DISCUSSION: These results show that eating at night is not associated with an increased propensity to gain weight, suggesting that individuals trying to lose weight should not rely on decreasing evening calorie intake as a primary strategy for promoting weight loss."

Obes Res. 2005 Dec;13(12):2072-80.

http://www.nature.com/oby/journal/v13/n12/abs/oby2005257a.html

[Haymaker]

Informativ artikkel =)
Har alltid lurt på det.

Har et spm: Er det lurt og spise 30 min - 2 timer før man legger seg? Har hørt at kroppen ikke får hvile tilstrekkelig hvis den må jobbe med å fordøye masse mat..?

Myte?

[Beefcake]

Informativ artikkel =)
Har alltid lurt på det.

Har et spm: Er det lurt og spise 30 min - 2 timer før man legger seg? Har hørt at kroppen ikke får hvile tilstrekkelig hvis den må jobbe med å fordøye masse mat..?

Myte?

´

Jepp. Myte

[Haymaker]

´

Jepp. Myte

Enda godt

[Baahh]

Honnør. Hører alt for ofte folk som mener man blir feit av å spise kveldsmat ('forbrenningen er jo lav om natten!!').

Mytene er seige og vanskelig å ta livet av. Bra det fortsatt er mythbusters her på forumet!

[Unleashed]

Flott bidrag. Må vel få en honnør av meg også.

[UpAndComming]

En av de gamle "gode" mytene dette ja. Bra post dette Biffen !

[mdb]

Gjelder dette karbohydratrike måltider på kvelden også? Takk for informativ post.

[Beefcake]

Gjelder dette karbohydratrike måltider på kvelden også? Takk for informativ post.

Om du inte tränat sent på kvällen så bör mängden karbo gärna begränsas något. Men litt karbo innan läggdags kan vara bra då kroppen behöver en del karbo för att reglera blodsockret också (ca 4-5 g i timmen).

En av grunderna till att ett stort karbointag bör undvikas är att det frigör mycket insulin (som är fettinlagrande) samt undertrycker frisättningen av tillväxthormon. Men faktiskt är det så att whey-protein frigör mer insulin än rent druvsocker till och med (1).

En annan grund är om man har fulla glykogenlager, och därtill trycker i sig en massa karbo innan man lägger sig så är risken stor för att en stor del av karbon lagras in som fett. MEN går man på en lågkarbodiet så är sällan glykogenlagrena fulla.. Så då är risken inte lika stor med andra ord.



1. Metabolic effects of amino acid mixtures and whey protein in healthy subjects: studies using glucose-equivalent drinks.

BACKGROUND: Milk protein, in particular the whey fraction, has been shown to display insulinotrophic properties in healthy persons and persons with type 2 diabetes. In parallel to the hyperinsulinemia, a pronounced postprandial rise of certain amino acids and of glucose-dependent insulinotrophic polypeptide (GIP) was observed in plasma.

OBJECTIVE: The objective of the study was to determine to what extent the insulinotrophic properties of whey could be simulated by specific amino acid mixtures.

DESIGN: Twelve healthy volunteers were served drinks consisting of pure glucose (reference drink) or glucose supplemented with free amino acids or whey proteins (test drinks).

RESULTS: A test drink with the branched-chain amino acids isoleucine, leucine, and valine resulted in significantly higher insulin responses than did the glucose reference. A drink containing glucose and leucine, isoleucine, valine, lysine, and threonine mimicked the glycemic and insulinemic responses seen after whey ingestion. With consumption of this drink, the glucose area under the curve (AUC) was 44% smaller (P < 0.05) and the insulin AUC was 31% larger (NS) than with consumption of the reference drink. With consumption of the whey drink, the AUCs were 56% smaller (glucose; P < 0.05) and 60% larger (insulin; P < 0.05), respectively, than with the reference drink. The whey drink was accompanied by an 80% greater GIP response (P < 0.05), whereas the drinks containing free amino acids did not significantly affect GIP secretion. CONCLUSION: A mixture of leucine, isoleucine, valine, lysine, and threonine resulted in glycemic and insulinemic responses closely mimicking those seen after whey ingestion in the absence of an additional effect of GIP and glucagon-like peptide 1.

Am J Clin Nutr. 2007 Apr;85(4):996-1004

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=retrieve&db=pubmed&list_uids=17413098&dopt=Abstract

[mdb]

Ahh, så whey-proteiner før leggetid er ikke å anbefale, altså.
Hvordan er det med kasein-proteiner?

[Beefcake]

Ahh, så whey-proteiner før leggetid er ikke å anbefale, altså.
Hvordan er det med kasein-proteiner?

Kasein är perfekt innan läggdags

[UpAndComming]

Eller rett og slett protein fra kilder som egg og/eller kjøtt.

[Pluggen :.]

Eller rett og slett protein fra kilder som egg og/eller kjøtt.

Tunfisk

[KenJ]

YES! Jeg elsker kveldsmat mens jeg titter en film!

[ingakrokstad]

Mat om kvelden og før sengetid = noe for kroppen å hvile/kose seg med gjennom dvalen. JEG blir i allefall ikke feit av mat før sengetid (og liker helst og spise mesteparten av maten om kvelden). Når jeg hører om folk som tar sitt siste måltid i 4-5tida blir jeg alltid like sjokkert. Hva pleier dere?