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.

You may have heard of the gut-brain axis, but have you heard of the gut-skin axis?

Your gut houses over 70% of your immune system. It is responsible for breaking down the food you eat, absorbing the nutrients from that food, energy production and waste elimination.

Your gut is essentially responsible for keeping your body in tip top shape from your immune system to your mental health to your skin.

Let’s talk about “phytonutrients”!

Phytonutrients may also be referred to as “phytochemicals”, which is a fancy way to say “naturally occurring nutrients and chemicals found in plants” which provide them with color, smells and flavor.

Phytonutrients are not the same as vitamins or compounds like omega 3’s, although foods rich in vitamins, minerals and omegas are often also full of phytonutrients…

Cue: eat more whole foods!

The Mediterranean Diet is widely considered one of the healthiest diet patterns worldwide. The “MedDiet'' is associated with longer lifetimes, lower rates of disease, inflammation, and obesity due to its high concentrations of healthy fats, polyphenols, and fiber.

Now what exactly does current research say about the Mediterranean Diet as it correlates to weight management, waist circumference, and gut health?

In today’s world you have, without a doubt, heard people say that they are a “hardgainer” if they can eat anything and everything without putting on a pound. Inversely, they will lose weight with the tiniest reduction in caloric intake. These people are often referred to as having “fast” metabolisms.

You've also likely heard people with a “slow” metabolism say that they’ll gain weight if they simply look at a carb, and that they only have success with weight loss if they drasticallyreduce their caloric intake.

The question: Is this all in our heads OR is there actually something to these claims?

Short Answer: “yeah, there does, in fact, seem to be a noticeable difference between certain types of individuals”

More Applicable Answer: What ACTUALLY stands out and separates people who have been known to have a “fast” or “slow” metabolism is the relative CHANGE in energy expenditure due to changes in energy intake. It’s not as simple as “some people just burn more calories than others all the time no matter what”

Starches are a form of carbohydrate, an important source of energy. Starches are classified as complex carbohydrates since they consist of many sugar molecules chained together. When we eat certain starches we break down those glucose bonds, which impacts our glucose levels leading to a faster uptake of glucose and a blood sugar spike.

Some examples of foods that contain starches include potatoes, grains, breads, and various fruits.

That said, not all starches are created equal.

Basically, in order to lose weight, someone simply needs to eat less and/or exercise more, right? Right!

Calories in and calories out does matter. There's a reason people are put on low calorie diets prior to bariatric surgery - fast weight loss. Don't believe it? Try and fast for 2 weeks, you’ll lose weight! Your body has baseline caloric needs and if those calories aren't supplied by food, they'll be primarily supplied by body fat - which in turn, equals weight loss. *Note: Please don't actually try fasting for weight loss -- it rarely works*

However, while calories in vs. calories out does matter and it is technically right and it sounds simple for weight loss, please realize, it is not as easy as some make it out to be.

A professor I work with who specializes in exercise metabolism is known for always saying:

“Weight balance is simple, but that does not mean it's easy”

I think this statement beautifully sums up the weight loss process. Essentially, we know the overall goal (i.e., consume less and expend more), yet on a regular basis - it can be much more difficult than it sounds.

It has been pretty widely observed that those with disordered eating tendencies are far more likely to be tracking their nutritional intake than those without.  This may lead some to believe that the act of monitoring / tracking itself is to blame. However, there are also countless people who meticulously log their food in notebooks or digital apps for weeks, months, and even years on end that never experience a single disordered symptom. 

So, what gives?  Is tracking helpful or harmful?

As always, the broad answer is going to be: “it depends”