Even doctors make mistakes! Female doctor eats “healthy” menu instead of rice for a late-night meal, weight shoots up 30 kg. Most people make the same mistake.
Oh Eun-young, a 59-year-old doctor , is a renowned child psychiatrist and a Korean TV host. She shared her weight journey. When she was young, she was slim. However, her seemingly healthy eating habits actually had serious consequences.
“I usually don’t eat anything when I work, but when I get home at 10pm, I eat a lot of fruit instead of rice, which resulted in me gaining 30 kilograms in one go,” Dr. Oh shared.
Realizing that her weight was increasing and her health was affected, Dr. Oh adjusted her diet. Instead of eating fruits at night, she switched to vegetables and lost 21 kg.
This doctor’s story is a lesson for all women because everyone thinks that fruits are food that does not make you fat. Therefore, many people stop eating rice and eat fruits instead. In the end, not only do they gain weight, but they also have problems with blood sugar and blood fat.
Why does eating fruit at night cause weight gain?
Fruits, although healthy, are quite high in สมัคร ufabet sugar. Eating fruits at night can cause the following problems:
1. Increase blood sugar
When you consume too much fruit, your blood sugar levels will rise rapidly, causing more insulin to be released. Not only does excess insulin stimulate the production of fat cells, but it may also be linked to the growth of certain cancer cells.
2. Accumulation of excess fat
When the amount of sugar consumed exceeds the recommended daily amount, the body converts excess sugar into fat cells, causing them to accumulate in the body. This not only increases the risk of obesity, but also causes high blood fat, which has a negative impact on cardiovascular health.
3. Disadvantages of eating late at night
Late-night eating habits, especially close to bedtime, as Dr. Oh did, have been proven to increase the risk of obesity. A study from Brigham and Women’s Hospital in conjunction with Harvard Medical School examined the effects of late-night eating on hormones in 16 overweight or obese people.
The research results found that the group that ate late at night
– Levels of the appetite-suppressing hormone (leptin) were about 6% lower in the group that did not eat late at night. – Levels of the appetite-stimulating hormone (ghrelin) were 12% higher on average over a 24-hour period. This means that eating late at night not only reduces feelings of fullness but also stimulates appetite. This makes it easier for people to eat more calories than necessary, thus putting them at risk of weight gain and obesity.
To benefit from the fruit without causing harm, women should know:
– Meal time: Eat fruits one hour before meals or 3-4 hours after meals to better absorb nutrients and avoid fat accumulation.
– Types of fruits to choose: Prioritize fruits that are low in sugar, such as grapefruit, oranges, apples, and blueberries. These fruits not only help in weight loss but also provide essential vitamins and fiber.
– Balance the amount of fruit in your diet to get the most benefits.
If you feel hungry in the evening, instead of eating fruit, you can choose:
– Boiled or steamed vegetables such as broccoli, spinach and carrots.
– Healthy proteins such as boiled eggs, unsweetened yogurt
– Low-calorie nuts such as almonds, walnuts, cashews, and chia seeds