Can changing your meal times help you lose more fat?

Hello there,

I won't beat around the bush. I'm about to indulge in my weekly dose of sweet potato fries, and I can't stand it when they get soggy. So, let's dive right in, starting with these groundbreaking findings:

There has been a randomized clinical trial, proving that Early Time-Restricted Eating (fasting in the morning) was more effective for losing weight and lowering blood pressure than eating over a period of 12 or more hours at 14 weeks.

Also a study by Dr. Johnston's, found that shifting meal times by 1.5 hours (later breakfast and earlier dinner) led to more weight loss compared to those who kept their usual meal schedule. Participants lost twice as much body fat on average.

My opinion after 22 years “in the know” is that when we consider equal calorie consumption and energy expenditure, meal timing will not influence the outcome. However, meal timing can affect both calorie consumption and energy expenditure, which are the only factors that matter for weight loss.

Calorie Consumption

• Consuming meals at different times of the day affects the hunger hormone “Ghrelin”. Carbohydrates in the morning lead to increased insulin levels and boosting “Ghrelin”, which can make you feel hungrier and lead to consuming more calories throughout the day.

• Conversely, having carbohydrates in the evening, when insulin sensitivity is higher, triggers serotonin release, promoting relaxation and better sleep. This will reduce your appetite during the day and potentially lower overall calorie intake.

Energy Expenditure

• Meal timing influences energy expenditure through metabolism and physical activity. For instance, eating carbs before a workout fuels exercise, boosting energy expenditure during and after the activity.

Practical example: How meals 1,2 (left) and 3 (right) should look:

In general health, can changing the order of factors change the outcome?

YES, also.

• Water before coffee

• Weights before cardio

• Protein and fats before carbohydrates

1. Water before coffee

   Hydrate before you caffeinate. Your body is dehydrated after a night’s sleep, and caffeine has a diuretic component. Plus, your cortisol levels are higher in the morning. You don’t need a macchiato; You need H2O.

   Weights before Cardio:

2. Do weights before cardio

   Cardio tends to use stored glycogen or food for fuel, which you need for weight lifting. Lifting weights will deplete glycogen within your muscles, allowing you to utilize fat as fuel during cardio afterwards.

3. Protein and fats before carbohydrates

   Consume protein and fats before carbohydrates. This can help regulate blood sugar levels and promote satiety. Protein and fats digest more slowly than carbohydrates, leading to a gradual release of energy and a more stable blood sugar response.

TLDR;

• Have protein at least 3 times a day

• Ensure at least 30 grams of protein per serving

• Don’t avoid carbohydrates, time them wisely (evenings)

• Push the breakfast and move your dinner forward

• Meal timings won’t alter the law of thermodynamics (calories in vs calories out) but has a huge impact in your adherence.

Last but not least, I’m putting together a new Peak Performance Program for men who want to improve their productivity, daily energy levels, and body composition in 12 weeks or less (Participants will receive an Apple Watch, OURA ring and $2,000 in bonuses).

If this sounds exciting and something that you’d be looking for, book a call with myself or my team here

Have a nice weekend,

Chief Executive Officer @ FIT LIFE FZCO

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