Many weight loss plans focus on striking a balance between kilojoule (or calorie) intake and energy output, but the timing of meals could be just as important, according to new research published in the latest edition of the International Journal of Obesity.
The study, undertaken by researchers from the Brigham and Women’s Hospital (BWH) in Boston in collaboration with the University of Murcia in Spain and Tufts University in Boston, found that people who ate their main meal earlier in the day lost weight more quickly than those who had it later.
“This is the first large-scale prospective study to demonstrate that the timing of meals predicts weight loss effectiveness,” said Associate Professor Frank Scheer, senior author of the study, Director of the Medical Chronobiology at Harvard Medical School.
“Our results indicate that late eaters displayed a slower weight loss and lost significantly less weight than early eaters, suggesting that the timing of large meals could be an important factor in a weight loss program,” said A/Professor Scheer.
To evaluate the role of meal timing in weight loss effectiveness, the researchers studied 420 overweight study participants who followed a 20-week weight loss treatment program in Spain.
The participants were divided into two groups: early eaters and late eaters. In Spain, the main meal of the day is usually lunch, and during this meal 40% of total daily calories are consumed.
Early eaters ate lunch anytime before 3pm and late eaters after 3pm. Researchers found that late eaters lost significantly less weight than early eaters, and displayed a much slower rate of weight loss.
Researchers found that the timing of the other smaller meals did not play a role in the success of weight loss. However, the late eaters – who lost less weight – also consumed fewer calories during breakfast and were more likely to skip breakfast altogether. Late eaters also had a lower estimated insulin sensitivity, a risk factor for diabetes.
The study also examined other traditional factors that play a role weight loss such as total calorie intake and expenditure, appetite hormones leptin and ghrelin, and sleep duration. Among these factors, researchers found no differences between the early eaters and late eaters, suggesting that the timing of the meal was an important and independent factor in weight loss success.
“This study emphasises that the timing of food intake itself may play a significant role in weight regulations,” said Professor Marta Garaulet from the University of Murcia in Spain.
“Novel therapeutic strategies should incorporate not only the caloric intake and macronutrient distribution, as it is classically done, but also the timing of food,” Professor Garaulet said.
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