- New research indicates that eating earlier in the day may be better for your health.
- People who ate later in the day experienced more hunger and cravings.
- They also had changes that could favor fat storage.
- Nutritionists say that if you feel hungry at night, it’s a good idea to plan your meals ahead of time.
- Eating foods that are high in protein and fiber can also help you feel full longer.
researchers at Brigham and Women’s Hospital say that when it comes to weight management, eating earlier in the day may be better for you.
They found that people who ate later were hungrier throughout the day and had lower serum levels. leptinthe hormone that helps regulate body fat.
They also burned fewer calories and had a lower core body temperature.
According to the researchers, eating late changes gene expression in adipose tissue in favor of increased fat storage.
When these alterations occur, it could predispose people to become obese.
According to the US Centers for Disease Control and Prevention. (CDC), obesity is fairly common in the US with 41.9% of adults classified as obese as of 2017.
Furthermore, statistics indicate that it is a rapidly growing concern, with the prevalence of obesity increasing from 30.5% to 41.9% between 1999 and 2020.
The CDC also notes that obesity is linked to preventable causes of premature death such as cancer, type 2 diabetes, stroke, and heart disease, as well as higher medical costs.
The study authors write that interventions targeting obesity often target behaviors, such as reducing calorie intake or increasing exercise, usually with temporary success.
However, since previous studies had found an association between eating later and obesity risk, they wanted to examine what influence meal timing might have on weight.
Specifically, they wanted to see if eating later in the day made people hungrier or burned fewer calories, as well as if there were any changes in the functioning of adipose tissue that could explain these effects.
However, they were careful to keep other factors constant, including nutrient intake, physical activity, sleep, and light exposure.
The team of scientists had 16 people who were overweight or living with obesity eat the same set of meals. Each study participant was randomly assigned to eat an early or late protocol. Those of the early protocol ate breakfast in the morning, followed by lunch and dinner.
Those on the late protocol had a delayed schedule, not having their first meal of the day until about four hours later. Both groups then changed places and did the other protocol.
The researchers found that when people ate later in the day, they were twice as likely to report being hungry. They were also more likely to crave certain foods like starchy foods or meat.
In addition, they had several other changes that lead to weight gain, including reduced leptin, fewer calories burned, and lower body temperature.
Julie Palmera registered dietitian at The Ohio State University Wexner Medical Center, said what we can take away from this study is that we feel hungrier when we wait to eat later in the day.
“[W]hen high-calorie foods are more available to us later in the day … we’re more likely to overeat them,” Palmer said.
Palmer further noted that when we feel fuller and less hungry, this can help us eat less later on, which may contribute to further weight loss.
“If we know that we are more likely to be hungry at night, we can make conscious choices, such as low-calorie, nutrient-dense foods such as vegetables, whole grains and beans. Fiber will help us feel full and satisfied.”
shereen jegtviga nutritionist and author who teaches at the University of Bridgeport in Connecticut, said that part of timing healthy meals is figuring out what works best for you.
“One person may do better if they eat five small meals equally spaced throughout the day and another person may find it easier to control their intake if they use an intermittent fasting type of eating plan.”
If you’re the kind of person who likes to eat most of your food early in the day, then you probably won’t have a problem.
“But people who prefer to eat later or are hungrier at night might want to plan their evening meals a little earlier,” Jegtvig said.
A healthy, balanced dinner that includes protein, fiber, vegetables and fruit is important, he explained, with a focus on protein and fiber to keep you feeling full longer.
“Drink water or other low- or no-calorie beverages at night and cut out late-night snacking,” he advised.
Palmer suggested that you should focus on fueling your body during your most active hours.
“If you can’t make time for one meal, choose lots of small ‘mini-meals’ throughout the day,” she said. “Try to eat a mini-meal every three to four hours.”
A mini-meal, according to Palmer, is a combination of carbohydrates and protein, such as peanut butter and whole-grain crackers or low-fat cheese and a piece of fresh fruit.
“Carry lots of these snacks with you while you work so you don’t feel as hungry at night,” she added.
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