A super simple weight loss secret: Eat breakfast late and dinner early.
The key to weight loss may be as simple as eating breakfast later and dinner earlier, and new research suggests.
Participants in the trial who delayed their first meal of the day by 90 minutes and moved their last meal of the day forward by 90 minutes more than doubled their body fat after 10 weeks compared to the control group, even though they did not reduce their food intake.
The study, which included 13 people, appears to confirm the results of similar animal experiments, offering a new option for those looking to lose weight without reducing calorie intake.
People who follow traditional diets, based on reducing overall food intake, often experience a “rebound” effect, whereby they tend to eat more than usual once the diet ends.
According to Dr. Jonathan Johnson of the University of Surrey, who led the study, the results are "very encouraging."
"To some extent, people can still eat the foods they like, but simply changing the timing of their meals can have long-term benefits."
"This isn't a miracle, but it could be an important piece of the puzzle."
The research team believes that by placing both breakfast and dinner closer to midday, participants can bring their meal times closer to their circadian rhythm, meaning food is metabolized better.
Additionally, weight loss may simply be due to longer periods of fasting overnight.
Additionally, although there were no restrictions on what participants could eat, those who altered their meal times generally ate less than the control group.
"Reducing body fat will lower the risk of developing obesity and related diseases, so it's very important for improving health," said Dr. Johnston.
The study was published in the Journal of Nutritional Sciences.
