Meal Timing & Weight Maintenance

Did you know that when you eat may be having an impact on your waistline?  Studies have shown that skipping breakfast is related to obesity.  On top of that, research suggests that there is a relationship between eating at night and obesity.

 

Here’s what you need to know:

Eat your calories earlier 

Studies are finding that consuming more of your calories earlier in the day may help with weight regulation.  The International Journal of Obesity published a study that had 420 people assigned to the same healthy diet, but they were divided into two groups.  The first group ate their main meal before 3:00 pm, and the second group ate their main meal after 3:00 pm. What did they find? – The late eaters lost less weight than the earlier eaters.

In another study which focused on obesity, 93 obese women with metabolic syndrome were assigned to two groups each containing a meal plan of 1,400 calories daily for 12 weeks.  One group ate a big breakfast of 700 calories, a lunch of 500 calories, and a dinner of 200 calories.  The second group ate a small breakfast of 200 calories, a lunch of 500 calories, and a dinner of 700 calories. What did they find? – The big breakfast group lost 17.8 pounds, whereas the big dinner group lost 7.3 pounds.

The bottom line: 

Scientists believe that satiety hormones, leptin and ghrelin, may be involved with food timing.  Also, our bodies are linked to circadian rhythms, so any disruption in our internal clocks may lead to weight gain – such as waking in the middle of the night and having a snack.  If weight management is your goal try eating your biggest meal earlier in the day.

Reference:  Environmental Nutrition, Volume 38-14, Jennifer N., Weight Maintenance: Meal Timing May be the Key, p.3.