The Metabolic Power of Front Loading your Food Intake
Greetings!
Did you know when you eat your food can impact your calorie burn and health biomarkers? The standard meal rhythm for most people is to skip or eat a moderately sized breakfast/ lunch while dinner tends to be the largest and most feasted meal.
According to current research, it generally appears to be better to fast in the PM and overnight, meaning skipping dinner and eating earlier in the day, as this aligns with your natural circadian rhythm and may be more effective for weight loss; however, the best time to fast depends on your individual lifestyle and preferences, and consulting a healthcare professional is always recommended.
Key points about fasting in the PM:
Circadian Rhythm: Our bodies are naturally inclined to burn fat during sleep when fasting overnight, which is why skipping dinner and eating earlier in the day can be more beneficial.
Reduced Late-Night Snacking: By fasting in the evening, you are less likely to snack before bed, which can disrupt weight management.
Potential for better metabolic health: Studies suggest that fasting during the later part of the day may be associated with improved metabolic markers like a reduction in liver enzymes.
If you think about your appetite now, how often are you coming to dinner famished and subsequently overeating? Does the overeating also negatively impact your ability to sleep well? Or how often are you bedtime snacking?
The cadence I suggest is to make your lunch your largest meal of the day, breakfast your second largest and your dinner the smallest. The benefit: your appetite is super regulated all day. You eat and go meal to meal without the distraction of persistent hunger. Then you get to dinner with the easier ability to eat less, digest well and sleep great. Earlier time restricted feeding (intermittent fasting) also helps to eliminate option of eating before bed.
Although there are health benefits from early and late time restricted eating, early has a slight edge, especially when it comes to getting the most results from exercise!