The latest research on eating times, come and see, you need him a lot

There is a saying in China: "Eat well for breakfast, eat enough for lunch, eat less for dinner", and the West also has a metaphor that "breakfast is eaten like a king, lunch is eaten like a commoner, and dinner is eaten like a beggar"

On September 9, 2022, Leonie C.

The results show that different allocations of daily calorie intake time can affect the total energy expenditure and resting metabolic rate of the day, but there is no obvious direct impact on

Since the allocation of food intake and the timing of eating is a modifiable lifestyle behavior, more and more researchers are now interested

The effects of the circadian rhythm system appear to depend on the time of day when relevant life activities are carried out, but many mechanisms remain to be further explored, and there are no known studies that have double objectively measured the timing and calories of eating in humans to observe the combined effect

In the study, the researchers designed a randomized controlled trial with high dietary control on subjects, in which all foods and beverages were provided

(1) behavioral adaptation, such as subjective changes in appetite, or other physical activities that produce a burn and load on calories;

(2) Differences in energy metabolism time during the day due to differences in meal times;

(3) The effect of normal biological circadian/circadian rhythms on energy metabolism at different times of

At the same time, the researchers were able to study the changes

(1) Basal metabolic rate (BMR), the minimum number of calories that the body uses to maintain normal bodily functions during rest;

(2) Thermal effect (TEF) of food, that is, the energy cost of absorbing, processing and storing nutrients after food ingestion;

(3) Energy consumed by physical activity – Physical activity refers to any physical movement

Figure 1: Two groups of subjects in the experiment correspond to different proportions of calorie intake at three meals a day

The study conducted a 4-week controlled trial of equal caloric intake, one of which was the breakfast calorie load group (ML; 45%:35%:20% Breakfast:Lunch:%Calories for dinner), i.

Compared to the group (EL) that eats more at night

There was no significant weight loss in the morning eating group (ML).

The results of the 4-week experiment showed that ML (Morning loaded, breakfast calorie load group) did not lead to greater weight loss

Figure 2: Changes in body weight during a 4-week diet in the ML and EL groups

Compared to the group (EL) that eats more at night

Eating more in the morning group (ML) significantly reduces appetite and hunger

Another important result is a subjective change

The study used a visual simulation scale (VAS) to assess the extent to which

Figure 3: The ML diet significantly reduces hunger and appetite compared to the EL diet

Relative to the EL group, the overall hunger score of the whole 3 meals in ML was significantly reduced in the measured overall hunger score, and the average satiety score was significantly increased

In summary, in fact, the eating habits of normal adults can vary from person to person, but we must pay attention to the needs
of our own physique and health.
The interval between three meals a day is more appropriate to 4-5 hours, and the food intake arrangement should be
balanced and reasonable.

Reference:

Leonie C.
Ruddick-Collins, Peter J.
Morgan, Claire L.
Fyfe, Joao A.
N.
Filipe, Graham W.
Horgan, Klaas R.
Westerterp, Jonathan D.
Johnston, Alexandra M.
Johnstone, Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity, Cell Metabolism,2022,ISSN 1550-4131