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In Today's Issue
- 1 Quick Technique To Burn More Fat
- Timing Of Meals May Impact Weight Loss
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
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Timing Of Meals May Impact Weight Loss
Dear Reader,
You've always heard eating later in the day isn't so good for weight loss, now
there's science to back up the bit of weight loss wisdom. A new study appearing
in the International Journal of Obesity finds that eating at certain times of
day led to more weight loss in some subjects compared to those who ate the same
number of calories but at another time. The team of Spanish researchers from
the University of Murcia, as well as others from Tufts University, took heart
from animal research that found a relationship between time of feeding and weight
control, and wanted to see if the same was true for people.
The research included 420 overweight adult participants who took in equal calories in a weight loss program that lasted 20 weeks. The research was conducted in clinics in the southeastern part of Spain and the subjects were evenly divided between men and women, and those who ate their lunch before or after 3:00 in the afternoon. Lunch made up about 40% of daily calories for the eating plan they were following.
All the subjects ate a Mediterranean style diet, a plan that includes lots
of fruits and veggies, fish, low fat dairy and very little red meat. They also got similar amounts of sleep and took in the same amount of calories and did the same amount of activity. They showed no differences in two well-known appetite hormones, leptin and ghrelin.
Those who ate lunch just before, or at 3:00 pm lost an added 5 pounds compared to those who ate lunch later in the day. Late eaters also tended to skip breakfast (or ate fewer calories at this meal), another possible factor
in their lack of pounds lost. Also of note, these subjects showed lower insulin sensitivity, which brings down the risk of diabetes. Interesting that most Americans eat their biggest meal later on in the day, at dinnertime.
Continues below...
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Timing Of Meals May Impact Weight Loss Continued...
The finding does fall in with conventional diet wisdom that warns about late night snacking or heavy meals after 7:00 at night. Study senior author Frank Scheer, Ph.D., MSc, who is director of the Medical Chronobiology Program at Brigham and Women's Hospital, points out that your body is naturally equipped to deal with sugar in food in the morning rather than at night. This makes it more likely that what you've eaten later on in the day sticks around as added pounds.
Most weight loss experts encourage people to have a good breakfast to start the day, and then a nutritious lunch and eat more lightly at dinner. Remember, real weight loss comes from burning more calories than you take in, though paying careful attention to when in the day you ingest those calories may also be important to successful weight loss efforts.
The real value of the research is in helping to identify what factors and variables need to be examined in future work when trying
to look at the time of day you eat meals and weight loss. Still it's the first large prospective study to show that timing of meals can predict how effective your weight loss might be. More work is sure to come.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://news.yahoo.com/research-suggests-timing-meals-affects-weight-loss-203900612.html
National Institute of Health info on animal study on food timing and weight:
http://www.nih.gov/researchmatters/september2009/09282009weight.htm
Press release, 01.29.13, Brigham and Women's Hospital:
http://www.brighamandwomens.org/about_bwh/publicaffairs/news/
pressreleases/PressRelease.aspx?sub=0&PageID=1370
Study abstract, International Journal of Obesity, 01.29.13:
http://www.nature.com/ijo/journal/vaop/ncurrent/full/ijo2012229a.html
Frank Scheer, Ph.D. , Brigham and Women's Hospital, Harvard Medical School:
https://connects.catalyst.harvard.edu/profiles/profile/person/35762
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