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

by Mike Mutzel

1 comment

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.

  1. Lost 160 pounds in four years after a stroke by watching carb/sugar/calorie intake and exercising after every meal.
    The big carb meal is breakfast and after supper eating time is over.
    It is an extreme KETO hybrid that is not recommended, it only works for me due to iron will and discipline.

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