Who Would’ve Thought?
A new study was just released by Nutrition & Metabolism on January 19, 2010 with results simplified to “you should eat when you’re hungry to lose weight.” Below are the important parts from the study.
“Sustained self-regulation of energy intake. Loss of weight in overweight subjects. Maintenance of weight in normal-weight subjects
Nutrition & Metabolism 2010, 7:4doi:10.1186/1743-7075-7-4
Published: 19Â JanuaryÂ 2010 Previously we have reported that IH is associated with blood glucose concentration (BG) below 81.8 mg/dL (4.55 mmol/l),(low blood glucose, LBG), and that a pattern of meals in which IH is present pre-meal (IHMP) improved insulin sensitivity, HbA1c and other cardiovascular risk factors. A significant longitudinal decrease was found in body weight (trained NW: -2.5 +/- 4.6 kg; OW -6.7 +/- 4.5 kg; controls: NW +3.5 +/- 4.0 kg and OW -3.4 +/- 4.0 kg; P = 0.006 and 0.029) and in energy intake, mean BG, standard deviation of diary BG (BG as recorded by subjects’ 7-day diary), BMI, and arm and leg skin-fold thickness in (OW and NW) HBG subjects. OW LBG subjects significantly decreased body weight (trained: -4.0 +/- 2.4 kg; controls: -0.4 +/- 3.7 kg; P = 0.037). 26 NW LBG subjects showed no longitudinal difference after training as did 9 control subjects. OW LBG subjects significantly decreased body weight (trained: -4.0 +/- 2.4 kg; controls: -0.4 +/- 3.7 kg; P = 0.037). 26 NW LBG subjects showed no longitudinal difference after training as did 9 control subjects.
Over a 5 month period the IHMP resulted in significant loss of weight in OW subjects compared to controls practicing dietary restraint. NW subjects maintained weight overall, however NW HBG subjects also lost weight compared to controls.
Basically what the study says is:
Not only will eating when you are hungry help with weight loss, it will also improve insulin sensitivity (Think of the opposite of eating something and having tons of energy one minute then thinking of your bed the next minute), HbA1c (HbA1c is a test that measures the amount of glycated hemoglobin in your blood. This determines how well your body controls your blood sugar, see insulin sensitivity (nlm.nih.gov).), and cardiovascular risk factors.
The study shows that practicing dietary control (not eating when you are hungry) is inferior, in terms of overall calorie consumption during the day, to eating when you are hungry.
It is thought that by eating when you are hungry, not just during preplanned meal times, (eg. Sitting and watching the clock tick until it is “lunchtime,” or “dinnertime” when you can eat) results in less calories consumed during the day. In turn this leads to a “significant longitudinal decease” in body weight, BMI (Body Mass Index), and arm and leg skin-fold thickness (Measures for body fat %).
The study resulted in overweight people losing weight and normal weight people maintaining weight.
This is a simple idea, but so many people do not understand it. They sit and watch the clock tick until they can have their next meal, not listening to what their bodies are telling them. As humans, our bodies have incredible ways of telling us what to do.
Eat when you are hungry, stop when you are full.
Listen to your body!Â I call it “Listen to Your Body Diet.”