Eating Earlier Helps Curb Nighttime Cravings, Hunger and Increases Energy Expenditure

A new study finds that those who either skip breakfast or shift high calorie intake from morning to evening display increased hunger and lower energy expenditure.

 

 

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Links to studies and videos mentioned:

 

Ruddick-Collins, L. C. et al. Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity. Cell Metab 34, 1472-1485.e6 (2022).

 

Time Stamps:

01:00 The study looked at how the timing of the bulk of calories consumption affected body composition changes/weight loss, appetite, satiety, blood sugar regulation and energy expenditure.

01:40 Participants who ate the majority of their energy in the morning, had a greater thermic effect of food compared to those who ate their majority at the evening meal.

03:10 Be consistent with your feeding schedule and personalize it to your preferences.

 05:55 Food influences your peripheral circadian clock system, which may impact nutrient partitioning, fat loss, and overall metabolic health.

07:40 There was no statistical significance in metabolic markers between the group who had the bulk of their calories in the morning or evening.

08:00 There was greater satiety and appetite suppression in those who had the morning load.

09:45 The thermic effect of food was about 50 calories greater after the morning load vs the evening load.