A TAKE ON MEAL TIMING: BIASING YOUR INTAKE TOWARDS MORNINGS VS. EVENINGS
You have likely heard at least some discussion around how many meals you should eat in a day and if that plays a major role in weight loss and weight maintenance.
(Spoiler alert; all studies suggest it doesn’t make much of a difference at all if calories consumed are the same)
Today, let’s talk about if it makes a difference WHEN you eat your meals. This isn’t necessarily regarding the commonly debated “carbs after dark” because we know, as stated above, that calories don’t just magically get stored as fat as soon as our clocks strike a certain hour. However, a study from 2020 does make way to some rationale around why it MAY make more sense to bias more of your daily calories toward the morning versus nighttime.
Let's check it out…
WHAT DOES THE STUDY SHOW?
The study is called “Twice as High Diet-Induced Thermogenesis After Breakfast vs Dinner On High-Calorie as Well as Low Calorie Meals” by Richter et al. and here’s the gist:
Participants were brought into a lab on separate occasions and on one day were given a high calorie breakfast and a low-calorie dinner and then on a different day given a low-calorie breakfast and a high calorie dinner. The number of calories burned via Diet-Induced Thermogenesis (DIT) was measured at every meal.
DIT was 2.5 times higher after the breakfast meal regardless of the size of the meal consumed. Meaning, in response to the food (energy) coming in, energy “burned” (not from exercise, just from ingesting food) was higher for ~3.5 hours following breakfast.
The study also showed better subjective hunger and craving scores throughout the day in the bigger breakfast/smaller dinner condition along with better glucose regulation in the morning vs. the evening.
SO, SHOULD WE ALWAYS EAT MORE OF OUR FOOD EARLIER IN THE DAY?
Well, it depends. Remember, calories in vs. calories out are not independent variables. For example, if you eat all of your carbs from candy vs micronutrient dense fruits and vegetables do you think your body’s “response” is going to be the same? Of course not; the latter will provide more nourishment, you’ll feel better, have more energy, and you’ll likely expend more energy because of it.
It seems to be that the body’s “response to food” is more favorable in the AM than PM. BUT all we are seeing here is the TEF (Thermic Effect of Food) is higher, not necessarily TDEE (Total Daily Energy Expenditure)
So if you are accounting for “energy in” (tracking calories/macros) and “energy out” (daily steps and / or cardio) it probably doesn’t make a HUGE difference and you should eat according to your preferences.
However, if you are not tracking anything and are looking for a reliable strategy to “eat intuitively” that allows you to better control your weight/body composition, it may not be a bad idea to experiment with biasing more of your calories earlier in the day. The data shows that it can help to decrease your hunger and cravings, improved blood glucose regulation, and thus (potentially) less calories consumed.
As always, it’s your habits, your systems, and your structures that allow you to adhere to something that are ultimately what dictate your success. For some that’s tracking macros and steps. For others, it’s a variation of time restricted feeding. Maybe having a large breakfast is something that helps you!
ARE YOU DOOMED IF YOU'RE A NIGHTTIME SNACKER?
So, are you doomed if you’re a night time snacker? If you hoard those calories and macros for a delicious dinner and a glass of wine afterwards?
Short answer, no. If you are doing those things you are likely very aware of your energy balance and how your intake affects your output.
You’re probably taking measures to monitor both sides of the equation.
Remember, your adherence is more important than anything and if that’s the way you like to set up your intake, keep doing that!
Trying to change your entire routine just because one study or one person says it “may” be slightly “better” will probably hurt you more than help you.
UNTIL NEXT TIME - COACH JOHN