I was searching up when a good time to eat dinner would be, as my meal is pretty much always the last activity I do before my nighttime routine (i.e. about an hour before bed). In addition to discovering that leaving a 2-4 hour gap between bedtime and the last meal is recommended for digestion/melatonin release, I found a REALLY interesting study!
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460
Long sorry short, a ground of 93 overweight/obese middle-aged women with metabolic syndrome were randomly split into two groups for a 1400 kcal weight loss diet, a breakfast group and a dinner group. The former ate their biggest meal in the morning with smaller meals throughout the rest of the day, while the latter had the opposite pattern.
The breakfast group experienced significantly more success than the dinner group, even though the nutritional content + overall caloric intake of the groups were the same. You can check out the changes in blood pressure, waist circumference, and more within Table 2 of the paper — most notably, the BF group saw an 11% decrease in weight over 12 weeks while the dinner group saw only a 4% decrease. They also had lower drop-out rates from the study.
Big ideas of the study, taken from the paper's conclusion:
"Our findings demonstrate that the same caloric intake throughout the day for a period of 12 weeks leads to a different final body weight and glycemic response. This concept is novel, as dietary interventions nowadays take into account only total daily energy intake rather than the timing of food consumption."
"our results demonstrate that high‐calorie breakfast shows increased compliance and is more beneficial than high‐calorie dinner for weight loss, insulin sensitivity, and hunger suppression."
I really hope this starts a good discussion — I found these results compelling, particularly because the research seemed to put in quite a bit of effort to consider potential obstructions! It seems to contrast the idea that meal timing doesn't matter unless you're an athlete...
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