Would someone research...

[SherryJ]

... about stopping your food intake at a certain hour of the evening? For example, will one not lose/lose as fast if one eats after, say seven o'clock?

Thanks, in advance! :)

Sherry

[LisaS]

here is one where the abstract at least suggests that in a hypocaloric situation, meal timing makes no difference - changes in meal timing would only be contributing to overall calories (or not) - e.g. if you don't eat the snack, that's XXX cals you didn't eat - but eating your XXX cal dinner at 6 or 7 or 8PM wouldn't have an effect.
Here is the abstract:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=9155494&dopt=Abstract
Several epidemiological studies have observed an inverse relationship between people's habitual frequency of eating and body weight, leading to the suggestion that a 'nibbling' meal pattern may help in the avoidance of obesity. A review of all pertinent studies shows that, although many fail to find any significant relationship, the relationship is consistently inverse in those that do observe a relationship. However, this finding is highly vulnerable to the probable confounding effects of post hoc changes in dietary patterns as a consequence of weight gain and to dietary under-reporting which undoubtedly invalidates some of the studies. We conclude that the epidemiological evidence is at best very weak, and almost certainly represents an artefact. A detailed review of the possible mechanistic explanations for a metabolic advantage of nibbling meal patterns failed to reveal significant benefits in respect of energy expenditure. Although some short-term studies suggest that the thermic effect of feeding is higher when an isoenergetic test load is divided into multiple small meals, other studies refute this, and most are neutral. More importantly, studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging. Finally, with the exception of a single study, there is no evidence that weight loss on hypoenergetic regimens is altered by meal frequency. We conclude that any effects of meal pattern on the regulation of body weight are likely to be mediated through effects on the food intake side of the energy balance equation.

I've not found anything yet that addresses things like differing hormonal responses if the meal is close to bedtime vs. with hours of awake time postprandially - which may be more what you were asking about.

[Gaelen]

Well, this is a BBC report of a study that was intended to investigate the possible links between hormone levels in women and obesity...and in the process, tracked the times that the animals ate--and discovered that there was no correlation between when the animals ate and weight gain. Tried to find the study it reports on, but I hit a dead end. In any case, the information presented is interesting, and puts the 'eating at night' cautions into the urban legend category.
http://news.bbc.co.uk/1/hi/health/3263249.stm

Here's a review of the same study, with the explanation of an additional finding (that monkeys that moved and were more active stayed leaner than the ones that were 'couch potatoes.'
http://www.medicinenet.com/script/main/art.asp?articlekey=57703

And the closest I could get to the article, the abstract:
http://www.obesityresearch.org/cgi/content/abstract/13/12/2072?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&author1=Cameron&andorexacttitle=and&andorexacttitleabs=and&andorexactfulltext=and&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT

[Mitra]

Anthony Colpo talked about meal timing in one of his columns (http://www.theomnivore.com/Straight%20out%20of%20my%20inbox%2014.html):

The claim that eating one meal a day will increase insulin and body fat is not supported by the available evidence. In fact, it is contradicted by the available evidence.

USDA researchers took a group of women and placed them in a metabolic ward-type environment. For the first three weeks of the study, the women ate a diet with enough calories to maintain their present weight. This was followed by two consecutive six-week experimental weight loss periods, in which weight loss was pursued via calorie restriction and exercise.

For the first experimental period, one group ingested 70% of their daily energy intake early in the morning, while the other ingested 70% of their daily calories later in the PM hours. The researchers reported that the subjects' compliance with the diet was excellent, with identical energy intake for both of the experimental periods. During the second experimental period, the groups switched energy intake patterns. For the sake of consistency, the timing of exercise sessions remained constant throughout both periods.

There was little difference in the overall amount of weight lost ( 3.9% versus 3.27%, on the AM and PM patterns, respectively), which is just what one would expect if calorie intake was equal on both diets. However, a greater percentage of the weight lost on the PM diet was from fat (1.83% versus 2.52%, respectively). The AM group, in contrast, lost a greater amount of weight as fat-free mass (1.28% versus 0.25%, respectively).(Keim NL) So the 'don't eat a big meal at night' crowd are wrong on both counts, as: 1) you won't put on more weight and 2) you may well lose more fat and less lean mass!

The claim that eating a large meal in the evening will cause your insulin levels to jump skyward is also suspect. To test this very contention, Type 2 diabetics were studied on three separate occasions over a 26 hour period. Total calories and food composition (50% carbohydrate, 15% protein, and 35% fat) were kept constant, but the pattern of calorie intake was varied as follows:

1. In study A, calories were distributed as 30, 40, and 30% at breakfast, lunch, and dinner, respectively.

2. In study B (3 snacks, 3 meals), each subject ate three meals of 20, 20, and 30% of calories for breakfast, lunch, and dinner, respectively, and three snacks, each comprising 10% of calories, presented 2.5 h after the meal.

3. In study C (large dinner), 10% of calories were consumed at breakfast, 20% at lunch, and 70% at dinner.

The different eating patterns were associated with only modest differences in overall levels of glucose and insulin secretion. Daytime insulin secretion was lowest when most of the daily calorie intake occurred in the form of a large dinner! Overnight levels of glucose and insulin secretion rates did not differ for the three eating patterns, and the morning glucose levels were also unaffected by the pattern of calorie intake on the previous day[Beebe CA].

Admittedly, of the numerous studies comparing small and frequent-meal routines with large evening meal routines, some--but NOT all--have found that peak blood glucose and insulin levels rise higher after a large evening meal. However, it is important to highlight a couple of important points here. Firstly, when eating one or two meals per day, there will be long gaps in between meals, which means that, while peak blood glucose and insulin levels MAY rise higher after a meal, overall 24 hour insulin and blood glucose levels are likely to remain unchanged or may even be lowered.

Secondly, these studies used mixed meals--for someone following a low-carb diet, blood sugar and insulin levels are likely to head down, no matter what the meal format.

Thirdly, these studies involved folks assigned to eat isocaloric diets. In free-living conditions, people will often eat less calories when they are confined to one or two meals per day. Most folks can only eat so much in one sitting before feeling uncomfortably full. When you hear claims of "Warrior" dieters losing weight, it is not due to some magical interplay of catecholamines, heat-shock proteins, etc, etc--it's due to the establishment of a calorie deficit, period.

The claims that big evening meals will lead to whopping spurts of insulin are also contradicted by observations of Muslim males during Ramadan. During this period, Muslims are not allowed to eat or drink during the daylight hours, and typically consume most of their caloric intake in the evening. Studies of Ramdan fasters show increases in HDL cholesterol, decreases in fasting blood glucose and triglyceride concentrations, and lowered platelet aggregation (the tendency of blood to clot), and an increase in clotting time. All these changes are indicative of reduced insulin output, not increased output! In almost all of these studies, body weight declined by the end of Ramadan, contradicting the theory that eating a big meal at night is going to somehow turn you into a walking tub of lard.

As for the one meal a day regimen increasing muscle breakdown, there isn't much direct research on this, but I'll share my own personal observations: I actually put on muscle for a while following this regimen, but as my bodyweight and activity levels increased, I realized this plan would not continue to satisfy my needs. I can only eat a certain amount of calories in a single meal, and I have no intention whatsoever of gorging to force more food down. When I feel satisfied, I stop eating, end of story. So I added in a morning meal and I noticed my energy levels return to normal, and my bodyweight began climbing again.

I also remember reading an interview back in the 90s with Serge Nubret, who IMHO had one of the most awesome bodybuilding physiques of all time, and he stated that ate only one meal in the evening. He derided the six meals a day theory, and was adamant that eating all his 3500 calories in the evening was superior. Yeah, yeah, I know, pro bodybuilders use other 'assistance', but as a drug-free trainee I have to agree with Nubret that infrequent meal schedules offer many advantages over the currently fashionable frequent meal schedules. I didn't experience muscle breakdown on 1 meal a day, nor on my current 2 meal per day regimen. I only experience muscle breakdown when I don't eat enough--regardless of meal frequency--or when I train too much.

Cheers,

Anthony.

Keim NL, et al. Weight Loss is Greater with Consumption of Large Morning Meals and Fat-Free Mass Is Preserved with Large Evening Meals in Women on a Controlled Weight Reduction Regimen. Journal of Nutrition, 1997; 127: 75-82.
This one is available online: www.nutrition.org/cgi/content/full/127/1/75 (http://www.nutrition.org/cgi/content/full/127/1/75)

Beebe CA, et al. Effect of temporal distribution of calories on diurnal patterns of glucose levels and insulin secretion in NIDDM. Diabetes Care, Jul, 1990; 13 (7): 748-755.
Abstract online. (http://care.diabetesjournals.org/cgi/content/abstract/13/7/748?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&author1=beebe&searchid=1&FIRSTINDEX=0&sortspec=relevance&resourcetype=HWCIT)

Aybak M, et al. Effect of Ramadan fasting on platelet aggregation in healthy male subjects. European Journal of Applied Physiology and Occupational Physiology, 1996; 73 (6): 552-556.
Abstract online. (http://www.springerlink.com/(ez1gli553405v3452eglkijr)/app/home/contribution.asp?referrer=parent&backto=issue,9,14;journal,115,443;linkingpublicati onresults,1:100513,1)

Adlouni A, et al. Fasting during Ramadan induces a marked increase in high-density lipoprotein cholesterol and decrease in low-density lipoprotein cholesterol. Annals of Nutrition & Metabolism, 1997; 41 (4): 242-249.

Rahman M, et al. Improved serum HDL cholesterol profile among Bangladeshi male students during Ramadan fasting. Eastern Mediterranean Health Journal, Jan-Mar, 2004; 10 (1-2): 131-137.

Hallak MH, Nomani MZ. Body weight loss and changes in blood lipid levels in normal men on hypocaloric diets during Ramadan fasting. American Journal of Clinical Nutrition, Nov, 1988; 48 (5): 1197-1210.
Abstract (http://www.ajcn.org/cgi/content/abstract/48/5/1197?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=ramadan&searchid=1&FIRSTINDEX=0&sortspec=relevance&volume=48&resourcetype=HWCIT) or whole article as pdf (http://www.ajcn.org/cgi/reprint/48/5/1197?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=ramadan&searchid=1&FIRSTINDEX=0&sortspec=relevance&volume=48&resourcetype=HWCIT) online.

[cmcole]

Q. I have a question about eating at night. I work out late and then go home, should I not eat? Isn't a caloric deficit necessary to lose fat? Why does timing matter? Don't bodybuilders eat in the middle of the night?

That's a very good question and I'm glad you brought it up as I actually have a great deal of personal experience with that sort of thing.
For most people, eating at night is counterproductive to fat loss because their activity level decreases as the evening comes on. If they put in calories at that time their body won't have time to burn those calories and when that happens, the calories will be stored as fat.
Your metabolism slows down over the course of the day. It is highest in the morning and lowest in the evening.
You work out late at night, therefore your activity level is MUCH higher at that time then the average person. I used to workout regularly any time between 9 and 11 p.m. and even when I was training for fat loss I would make sure to eat something afterwards. It is crucial for optimal recovery from training sessions.
It's all about activity level. By training late at night, you are using those calories that you take in. They aren't just sitting there.
You are right about some bodybuilders eating in the middle of the night. They may take a protein shake if they wake up during the night (some even set alarm clocks). It is more a strategy for muscle gain than fat loss though.

http://www.fitstep.com/Library/Questions/Questions.htm

http://a820.g.akamai.net/f/820/822/1d/i.ivillage.com/goodhousekeeping/qas/q.gif Does eating at night pack on extra pounds?

http://a820.g.akamai.net/f/820/822/1d/i.ivillage.com/goodhousekeeping/qas/a.gif Scientific research has not confirmed this. In fact, a 1995 study of 1,802 women found that when they ate made no appreciable difference in body weight -- even among women who consumed most of their calories after 5 p.m. The big problem: For many people, evening eating starts at dinner and continues -- often in front of the television -- until bedtime. Such mindless munching quickly leads to overeating. Ultimately, how much you eat is more important than when you eat it.
-- DELIA HAMMOCK, M.S., R.D., AND SAMANTHA BUCKANOFF, M.S., R.D.

http://magazines.ivillage.com/goodhousekeeping/diet/nutrition/qas/0,,667479_291896,00.html

http://www.upenn.edu/pennnews/current/2005/051205/research.html

http://www.webmd.com/content/Article/75/89780.htm

It would be more accurate to say, "Eating large meals late at night before bed, especially calorie dense high carbohydrate meals, increases the probability that you will store some of those calories as fat."

Based on my personal experience as a competitive bodybuilder with 28 contests under my belt, as well as my work with thousands of clients, I've found that tapering your calories and carbs so you eat more early in the day, and slightly fewer calories and carbohydrates at night, will accelerate fat loss or make it easier to lose fat. (but that's not the same as saying "eating at night makes you fat.")


Although some scientists and dieticians reject the "eat less at night to burn more fat" theory and believe that 24 hour calorie balance is the only thing that matters, there are some logical and scientific reasons why fat loss is accelerated if you eat less at night and keep the last meal at least two hours from bedtime:


1. You are less active at night and are burning fewer calories
2. Your metabolism is slowest while you are sleeping
3. You will release more insulin at night compared to in the morning
4. Your glycogen stores are fuller after a day of eating so you are more likely to store/partition excess carbohydrate as fat instead of storing it as muscle glycogen
http://www.amazingabdominals.com/fat_loss_guru/nighttime_eating.shtml

http://weightloss.about.com/library/quiz/blmyth6_b.htm

[Viking Dan]

Courtesy of http://www.johnberardi.com/articles/nutrition/leaneating_1.htm


In a study by Demling et al (2000), the researchers demonstrated that food choice and timing could be more important than total calorie intake. Before the study began, overweight police officers, eating about 2100 to 2300kcal per day, tipped the scales at 216lbs with 56lbs of fat mass (25% fat) and 158lbs of lean mass. They were eating about 74g protein, 380g carbs, and 56g fat. Since this is clearly a hypocaloric diet, they should've been losing weight. But they weren't.


Unfortunately for these poor guys, they were eating only 10% of their calories at breakfast and a whopping 50% of their calories right before bed. In addition, 50% of their carb intake was sugar! After diet counseling, these guys still ate the same diet in terms of macronutrients, but they ate 70% of their calories during the active parts of their day and 80% of their carb intake was complex and low on the GI scale. At the end of twelve weeks these guys lost 3lbs of weight and 5lbs of fat while gaining 2lbs of lean mass. And this was without changing exercise habits! While these changes weren't huge, it's clear that food choices and timing make a difference.


There might be something to the not eating in the evening thing, but it seems not to make a huge difference.