Eat More Calories in the Morning than the Evening

The timing of calorie intake has been a topic of interest in recent research. Here’s what science knows so far:

Morning Calories and Weight: Some studies suggest that consuming more calories in the morning may improve body weight by reinforcing the brain’s reward centers related to food, potentially reducing overeating. Additionally, a study in the United Kingdom found that people who consume the majority of their calories in the morning are less likely to be obese and tend to work off those calories during the day.

Type 2 Diabetes and Timing: A study published in the scientific journal Diabetologia revealed that individuals with Type 2 Diabetes who ate a large breakfast and lunch (skipping dinner) lost body fat and improved insulin sensitivity compared to those who ate six small meals with the same total calories.

Calories In vs. Calories Out: While some experts recommend eating less at night to improve fat loss, others emphasize that it’s the overall balance of calories consumed throughout the day that matters. So, it’s not just about when you eat but also the total energy balance.

Caloric Burn Throughout the Day: Interestingly, a recent study found that people burn 10% more calories in the late afternoon and early evening than in the early morning hours5. This suggests that our metabolism varies throughout the day.

In summary, while there’s evidence supporting the benefits of morning calories for weight management, it’s essential to consider overall calorie intake and individual differences. As always, consulting with a healthcare professional or registered dietitian can provide personalized guidance.