Breakfast Eating May Curb Nighttime Cravings, Hunger and Increase Energy Expenditure

High Intensity Health with Mike Mutzel, MS

Mike Mutzel

Fasting, Nutrition, Autophagy, Ketogenic, Keto, Health & Fitness, Ketodiet, Medicine

4.8 • 1.2K Ratings

🗓️ 16 November 2022

⏱️ 13 minutes

🔗️ Recording | iTunes | RSS

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Summary

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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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.

Transcript

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0:00.0	Let's talk more about meal timing as it relates to fat loss and metabolic health.
0:03.5	One of the most controlled studies to evaluate this was recently published
0:07.6	in the journal Cell Metabolism, and I think the findings are quite fascinating,
0:11.6	and it allows some personalization when it comes to when you consume the bulk of your calories,
0:16.3	either in the morning or in the evening. This study, my friends, was a randomized crossover study
0:21.6	to look at. The differences between consuming the bulk of your calories in the morning versus
0:26.5	consuming the bulk of your calories in the evening throughout the four-week period during
0:31.8	the same feeding window. Now, some of you might say, oh, well, this study's already flawed because
0:36.2	it's the same meal window and so on, but I think the findings are quite important and allow for
0:41.6	us to better personalize what type of feeding window we're going to choose, and when we should
0:46.6	consume the bulk of our calories specifically, as it relates to body fat changes, body composition
0:52.5	changes, weight loss, and metabolic health, because that's exactly what this study was designed
0:57.6	to look at. The primary parameters were outcomes were to look at the differences in body composition
1:02.8	changes that is fat loss, weight loss, over the course of four weeks, but secondary outcomes,
1:08.1	these investigators were looking to see, is if consuming more calories in the morning versus
1:13.7	in the evening time, if that would lead to different changes in appetite, satiety, blood sugar
1:19.5	regulation, and energy expenditure, because we've talked about, you know, what are the components
1:24.6	of your resting metabolic rate? Well, of course, you have how much muscle mass you have, how much
1:29.6	you weigh, you have the non-exercise associated physical activity. So you're out, you know,
1:34.3	you have a standing desk, you're fidgeting, you're moving. There's also the thermic effective
1:38.4	food, which was actually significantly different in this study, meaning the people who ate majority
1:44.0	of their energy in the morning had a greater thermic effect of food. It was about 160 some
	...

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