If eating big meals in the morning and smaller ones at night is supposed to make it easier for you to lose weight, then why are swarms of professional athletes and bodybuilders converting to an intermittent fasting regimen or similar? Why have I managed to lose 60 pounds in 7 months while eating almost exclusively at night and skipping breakfast? But, most of all, why are there no clinical trials that confirm that regularly eating a solid breakfast while reducing late-night calorie intake helps you lose weight quicker and healthier? Let’s go into a bit more detail on all of this, but first – a little background as to where I believe this myth originated from.
There are quite a few clinical trials out there which seem to conclude that people who regularly eat large breakfasts while only consuming small meals at night tend to be, on average, leaner than those who do the opposite. The main problem with all of this though is that, after reviewing other research in the field (examples in a moment), it becomes apparent that the conclusions described above are simply a case of confusing correlation with causation. A group of anxious researchers sets out to determine why it is that people living in rural areas seem to have more dental problems than urban dwellers. My guess is that the people who eat a lot in the morning and less at night simply have a better-organized daily schedule, pay more attention to how they feel and to their own health, and that is why they are leaner. The conclusion: Women who ate larger morning meals lost slightly more weight, however the ones who ate bigger late-afternoon meals preserved more muscle mass.
The conclusion: Obese people who ate the majority of their carbohydrates in the evening saw greater weight, waist circumference, and total body fat reduction. The conclusion: Ramadan fasting was associated with a reduction of body mass and body fat (R2 vs. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Chronobiological aspects of weight loss in obesity: effects of different meal timing regimens. Again, obese subjects who consumed most of their calories during early-evening hours demonstrated increased fat oxidation. Back in the days when I was struggling with how to lose weight, I came across intermittent fasting. The idea was simple: fast for 16-20 hours, then consume all of your calories for the day within a 4-8 hour window. After 7 months of following this approach, I was able to shed 60 pounds of almost pure fat. Would I have been able to do that if I was eating a regular king-sized breakfast and queen-sized lunch? To be honest I don’t believe it would have made an ounce of a difference, as long as I made sure to consume the proper amount of calories per week. For the purpose of weight loss, it won’t make any difference if you eat 8 meals a day spaced out evenly, 3 meals a day spaced out evenly, one small meal in the morning and another huge one right before going to sleep, or any other breakdown you can come up with. In the end, only one thing will matter: are you eating less calories per week than what your body is burning?
Mark Nazzal is an online 1 on 1 weight loss and fitness coach who will make sure the job gets done, and done right.
I am glad that you acknowledged that you could of lost that much fat while eating breakfast. Intermittent fasting works, just like low carb and low fat diets do to, but I am not convinced this is because of the magic fasting powers, but more because as you mention you create a weekly calorie deficit.
The main thing that bugs me about intermittent fasting is that some people think calories don’t matter and end up splurging and thinking it will all be burned while in the fasted state. They also skip eating in the morning, when they are actually hungry, which in my opinion is just silly.
Yup I’m pretty sure I would have had the exact same effect even if I was eating breakfast, though I think it could have gone a little slower because I would have been more hungry in the evening and, as a result, more prone to over-eating. The goal of this article was to make sure people kept on trying to think outside the box, and to help people realize just how much BS there is floating around in our industry (which I’m more than sure Clint, as well as many regular readers of his blog, very well know). Mark congrats on your awesome weight loss and good on you Clint for putting another story out there showing people that IF is a viable option when you are trying to lose body fat whilst maintaining muscle.
By the way, would love to hear how others here have handled the breakfast thing when getting onto an IF program. In case this is of help to anyone- due to my work and life style I had very irregular meal times, irregular amounts, lots of skipped meals and plenty of binges too. Hope this helped…From what I understand I really had been unintentionally doing intermittent fasting of sorts without realizing it and it worked for me, imagine if I had a clue and plan to go by! I did IF 2 years ago and I wasn’t ready to give myself over to it completely, so I was always hungry and crabby.


It was Adelle Davis who wrote eat breakfast like a king, lunch like a prince, supper like a pauper. Reducing fat in your diet? Benefit of replacing saturated fat with vegetable oils was overestimated! To learn more about putting your diabetes in remission, call 952 835 2132 and talk to a Registered Dietitian about your specific situation. Knowledge of appropriate foods and beverages needed for weight loss and diet of patients in an obesity clinic Kaufer-Horwitz, M., et al. If someone you love is trying to lose weight, you want to support their efforts to get healthy. Oh Halloween – what a fun time: Parties and costumes and trick-or-treaters and brightly colored sweets everywhere!
A recent study reported in the Journal of the American Medical Association found that weight loss results from low carb and low fat diets were similar after one year. National physical activity experts report that workers today are burning an average of 120 to 140 fewer calories a day than workers in the 1960s. Your body can absorb the nutrients in the food more readily, since it is broken down better. A British study shows taking a short, brisk walk can reduce the amount of snacking you do at work.
February is Heart Health Month, which makes it a great time for individuals to evaluate their lifestyle and how it may be contributing to or harming their heart’s wellbeing.
We Minnesotans are used to the snow and cold of winter, but this season has seemed especially brutal, hasn't it? The below-zero windchills and heavy snow make it feel easier to stay indoors and eat at our desk than to go out or go home for lunch.
Dieting can be frustrating when the scale is not showing a decrease in pounds or the weight is not staying off. Here's another great OPTIFAST success story!In her late twenties, Elizabeth began taking a new medication which caused her to rapidly gain weight. Researchers have found that people who are overweight have an increased risk of loss in brain volume, which could translate to decreased mental function later in life. If you need a little extra help keeping track of your daily food intake and planning meals, we have some technology suggestions that can help! The habit of snacking appears to be more common now than several decades ago, and it could be affecting people's waistlines. A study found that if you are over the age of 35, drinking two cups of water before every meal is an effective weight management tool. You may have heard in the news recently that the American Medical Association designated obesity as a disease. Patients and friends have been telling me about using these "milks" for their morning shakes.
Are you noshing at lunch in front of your computer?  It is interesting to note that, people who eat lunch at in front of a computer are likely to eat more within 30 minutes vs. Join us this Saturday to discuss the different strategies about what to do in those tough scenarios like eating out whether you are on full fast or modified fast. Simply because two things are connected to each other does not mean that one of them is the result of the other. To do that, they decided to monitor the daily habits of people working as farmers for a living. The real reason why those people had serious dental issues has nothing to do with how much they work, and everything to do with the availability of dental care to people living in rural areas. Put another way – and this is also stated in the abstract – those who ate more calories later in the day lost more pure fat and less lean muscle mass. This probably has to do with increased leptin levels in the body, which obviously helps regulate hunger and makes it more likely that one will stick to a calorie deficit diet. If any is to be found, it is that meal timing has virtually no impact on weight loss, and if any impact exists – it seems to be in favor of those who consume the majority of their calories later in the day. It appeared that this approach was being used to great success by many seasoned bodybuilders and athletes.
My lean body mass virtually didn’t change, meaning that I had not lost almost a single pound of muscle mass in the process. The thing I appreciate the most about intermittent fasting is that it helps kill the meal frequency myth. If you are hungry, just eat and readjust your calories accordingly for the rest of the day.
The fact is when you are losing fat, you are going to get hungry from time to time anyway, there is no way to totally avoid this but plenty of ways to minimise it.


My markers are excellent, even better than before in many cases (particularly testosterone). Rarely took time to eat breakfast (that wasted precious sleep time lol) and grabbed something to eat when I could or could be bothered but I did eat evening meal most days (and a BIG meal).
The holiday season is no exception and is actually a great opportunity to show them how much you care. It is easy to make poor food choices when faced with all those sugar-covered treats — especially at Halloween parties.
Also, the food is exposed for a longer period of time to enzymes in your mouth that help break down fat, improving digestion. The Framingham Cohort Study looked at the health of 5,036 people living in the United States. If you are planning a vacation, do you map out the route or program it into your GPS before you get in the car? Croix Orthopaedics, every 15 pounds of excess weight puts 100 pounds more pressure on the body's joints.
Be mindful, though, that eating your lunch at your desk can have negative consequences for your diet.When we eat at our desks, we are often distracted by email, phone calls and other interruptions.
They claim this forces the body to use its fat reserves for fuel instead of the carbohydrates quickly available from a pre-workout meal or snack. Focus instead on getting a much more manageable 30 minutes of exercise, five times per week.
The problem is that we consume most of our protein at dinner time when we should be eating the most protein during breakfast to start off our day.
The study included a control group, a group of subjects who ate three high-protein meals each day, and a third group who ate high-protein meals six times a day.
We have all been in that situation where we have been invited out to go celebrate a birthday party, anniversary, you name it. After careful examination, they noticed one thing they’ve all got in common: they all work 15 hours a day!
Obviously this kind of approach is not for everyone as fasting for an entire day can be very difficult from a hunger-control point of view, however the main point still stands – it is very much possible to lose fat while employing a very controversial meal frequency setup. After the cut most people were asking me what on earth was it that I did to get that much muscle, but the fact is I didn’t gain any at all – I simply managed to keep all of it during my weight loss journey. If I didnt eat much one day and heaps on another it never concerned me (perhaps doing intermittent fasting by sheer accident lol). But it’s still completely possible to enjoy yourself at the party, without going overboard on empty calories. Often we consume our meals quickly without thinking about them, enjoying them or even really tasting them. After years of being confined to a wheelchair due to her weight, she was able to reclaim her life. The review found that consuming dairy products was related to increased insulin production, a healthier body weight and decreased body fat. The carbohydrate is partly from lactose (milk sugar), which is digested differently than sucrose.
The years rolled on and even though I stopped working, became a stay home mum and could eat whenever I wanted, I tended to not feel like eating at regular times and very rarely in the morning (if ever!). Here are some of the best (and worst) gift ideas for your loved ones working towards a healthier lifestyle. These include irregular sleep patterns and unhealthful diets in addition to extended periods of inactivity. A study in an obesity clinic examined the relationship between knowledge of appropriate foods and beverages needed for weight loss and the actual diet of patients seeking obesity treatment. The study found that although the patients recognized what an appropriate diet plan included, they did not consume an appropriate diet for weight loss. Treatment approaches should include tools that help patients implement their nutrition knowledge.



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