When it comes to calorie consumption, the timing matters. Research has shown that calories eaten in the morning have less impact than those consumed in the evening. Time-restricted feeding, where eating is limited to a narrow window in the evening, can have benefits compared to eating throughout the day. However, studies have also shown adverse effects of eating late at night.
In a study conducted in 2018, researchers found that time-restricted feeding in an earlier window of 8:00 a.m. to 3:00 p.m. resulted in significant health improvements. Participants experienced a drop in blood pressure, oxidative stress, and insulin resistance, even when their weight remained the same. The results were remarkable, with a significant decrease in blood pressure readings similar to the effects of blood-pressure medications.
Another study involved overweight individuals who were instructed to stick to a 10- to 12-hour feeding window of their choosing. They were able to reduce their daily eating duration by about four and a half hours and had lost seven pounds within 16 weeks. Additionally, they reported feeling more energetic and sleeping better, even months after the study had ended.
Early time-restricted feeding may have other benefits as well, such as lowering inflammation levels and improving blood sugar control. Studies have shown that prolonged nightly fasting can lower the risk of diseases like breast cancer.
Research also suggests that consuming larger meals earlier in the day with a prolonged overnight fast can lead to weight loss over time. Frontloading calories earlier in the day and avoiding late-night eating could be a practical strategy for weight control.
Overall, the evidence points towards the benefits of eating earlier in the day and avoiding late-night meals whenever possible. Prioritizing breakfast and lunch as the main meals of the day may lead to significant health improvements and weight control.
