Changing the timing of calorie consumption does not change weight loss

To Grace Wade

Whether a dieter eats most of their calories at breakfast or dinner does not affect weight loss, but it does affect hunger.

Previous research on the importance of calorie distribution between meals for weight loss has been mixed. Improve weight loss by filling up with breakfastwhile others conclude that Skipping breakfast makes no difference.

Such questions are difficult to answer because most nutrition research is observational and often relies on people’s own reports of what and when they eat.

For a sharper image, Alexandra Johnstone The University of Aberdeen, Scotland, and her colleagues recruited 30 adults who were overweight or obese and had no other underlying medical conditions. The researchers then provided the participants with food and drink for 10 weeks.

During the first week of the study, participants followed a weight maintenance diet and consumed 1.5 times the number of calories required at resting metabolic rate. This is the amount of energy required to maintain normal physical function and was determined by the researchers for each participant at the beginning of the study. Calories were distributed evenly over three meals each day. rice field.

For the next four weeks, participants were divided into two groups. 14 ate 45% of his calories at breakfast, 35% at lunch and 20% at dinner. The remaining 16 of her ate 20% more calories at breakfast, 35% at lunch, and 45% at dinner. Both groups were restricted to their resting metabolic rate calorie needs, with 35% of their calories coming from fat, 30% from protein, and 35% from carbohydrates.

After 4 weeks, both groups were again on the weight maintenance diet for 1 week and then switched to the opposite diet for the next 4 weeks. In other words, people who eat a lot of breakfast eat a lot of dinner, and vice versa.

By the end of the study, researchers found little difference in weight loss if participants ate more in the morning or in the evening. lost an average of 3.33 kilograms during a meal of .kg during a large dinner meal. This suggests that calories are metabolized in the same way regardless of when the calories were consumed, says Johnston.

However, people reported feeling fuller throughout the day when they ate more breakfast. did. On average, people rated hunger a few points lower, about 30 if they ate more breakfast and about 33 if they ate more dinner. Participants who ate a large breakfast also reported decreased appetite, lower levels of the appetite-stimulating hormone ghrelin, and increased levels of hormones associated with satiety.

“One of the main reasons people fail to lose weight or follow a weight loss diet is because they’re hungry,” says Johnstone. “So this could be a really beneficial strategy to help people stick to that calorie deficit.”

One of the limitations of this study is its length. Mindy Patterson at Texas Women. Previous studies have found that people tend to front-load their calories earlier in the day. Makes a big difference in weight loss after 5 weeks, not four, she says. “Perhaps they should have made the period a little longer, and you would have seen the difference.”

Journal reference: cell metabolism, DOI: 10.1016/j.cmet.2022.08.001

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