According to nutritionist Svetlana Fus, the benefits of having dinner before 8 pm are associated with the work of the hormonal and digestive systems of the body. “Night hormones”, melatonin and chondrotropic hormone, are activated in the evening, which trigger the use of stored fat for energy needs.
“We should go to bed on the same day we wake up. That is, the most optimal bedtime is 23:00. The pancreas should reduce its activity no later than 21:00; the level of insulin released during the last meal should gradually decrease and normalize the amount of glucose in the blood. It takes about three to four hours to form and digest bolus depending on what foods you choose for dinner,” the nutritionist informs.
The specialist recommends including vegetables and easily digestible protein - fish, meat, poultry, eggs in the evening menu.
Source: https://rsport.ria.ru/20210416/uzhin-1728536650.html
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