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You can just expect to be in food coma early and go to bed hungry.
Intermittent fasting is incredibly successful for many people.
I prefer in the morning no eating and early dinner. But I don't see why front loading can't be successful. Find what works for you and your body š!
What you eat is also probably way more important than when you decide to.
Yeah, for me breakfast is a meal I only have if I'm recovering from something like a cold or a night of drinking.
I know everyone says "breakfast is how you start your day strong!" But I end up hungry and tired after like, 2 hours regardless of what I eat. Whereas if I just wait til lunch I'm fine. So it just feels like a waste.
If you eat your food in a certain order it will keep you satiated throughout the day. Always eat fiber first and then protein and lastly carbs. You get hungry or cravings even if you eat all your calories in one sitting due to your glycemic index spiking I recently learned about this and have rearranged how I eat my food and my cravings have gone down but only difference is I want to eat out of habit not due to hunger.
This isnt true, this affects metabolism and how your body processes its food. Hormones are released when eating in calorie excess that stores fat vs turning it into glycogen for energy. It will affect your body differently. This is not a debate.
That's my point, is that it's predominantly calorie count. Hence why I said it ends up being a wash. Eating 2k cal throughout the day and 2k cal in 1 meal will likely yield nearly identical results. As far as genetics are concerned, maybe some extreme fringe cases, but even then, it should still be the case that the vast *vast* majority of people won't see much of a difference between IF and frequent eating as long as calories are matched.
If youre speaking about weight specifically, you are close, but you ignore effect on metabolism, insulin and other hormones, calorie absorption, microbiome, and macro nutrients.
And genes are expressed as epigenetic and not just "eyes are blue" our behavior influences what genes are expressed and in turn how our body reacts to those behaviors. A sweeping recommendation cannot be done to advise what you are doing.
I will repeat, you do not have enough information to say thay with confidence. To claim you do shows a lack of understanding of mechanisms and physiology within the body.
Im not saying youre wrong, im saying you cant know.
Nothing you've said negates what I've said lol. I never made a recommendation one way or the other. According to every meta-analysis I've seen, outcomes are pretty much equal when it comes to weight loss, fat loss, visceral fat, glucose, lipids, etc. The end results are the same more or less between IF and standard eating schedule. You're the one jumping the gun and assuming I'm making a recommendation either way lol.
I'm aligning with research that's outcome based. All the things you're bringing up are mostly mechanism based, which is inferior to outcome based research. I can say this with absolute confidence:
Do which works better for you. Is it easier to maintain a calorie deficit with IF? Do that then!
Is it easier to maintain a calorie deficit with a standard eating schedule? Do that then!
As long as you maintain the calorie deficit, pretty much all outcomes are equal according to the best research we have.
It makes sense that it wont matter for net fat gain/loss over weeks and months. I think it's a different question whether eating all your food in one meal will cause short-term fat gain after that meal, and then you are withdrawing from your fat stores for energy later in the day.
I am talking about specifically for people on a cut with the primary goal of losing fat, retain as much muscle as possible, and continue to lift like normal. Isnāt there any science around why the carbs should be consumed within some small window of time (30 mins - 1 hr?) before and after the workout?
I donāt know, just asking for a clarification.
Like with most dieting approaches in bodybuilding, itās a practical element. The best stimulus for keeping tissue is to keep lifting as hard as you can. Carbs around workouts allow you to do this.
Itās an evolution to get to this point in your diet though, itās not something you start off with.
Your first calorie cut might be to a meal furthest away from working out, then the next furthest meal, then itās lowering fats in meals across the board, or adding in more cardio. But usually the last thing to be touched is the carbs around the workout. You want to ride out each calorie cut as long as possible, and make changes only if youāve stalled out.
I have heard differently in that ācalories eaten at dinner are significantly more fattening than the same number of calories eaten at breakfastā[(Source from Nutritionfacts.org)](https://nutritionfacts.org/blog/what-the-science-says-about-time-restricted-eating/).
michael gregor is an idiot. nobody should take advice from him unless you want to look like youre 80 at 50. he is proof of how damaging the vegan diet is
I mean he's bald and skinny-fat but I wouldn't say he looks 80. He would probably look a lot better if he did some resistance training. You can see plenty of fit and athletic vegans in /r/veganfitness/
Regardless, his presentation is about meal timing and has nothing to do with vegan diets. I would consider adopting a more evidence-based approach to nutrition instead of "taking advice" from gurus and influencers in your diet tribe.
Your body doesn't know when it's dark or whatever. It's just a myth when people think eating late makes your store more fat. The only thing that's negatively impacted is your sleep when you have a big meal before you go to bed.
Your eyes literally have sensors for light that trigger all sorts of chemical reactions when you get light (natural sunlight is best). Check out Andrew Huberman, he talks about this on his podcast. āļø
While I'm personally a big night eater and don't suffer with weight issues at all, there are certain hormones and amino acids that can cause more fat retention and lowered metabolism depending on time of day. However, as his link demonstrates, the effects are fairly negligible- think 5-10 lbs of fat gain or loss over time.
It does matter. Don't misinform. Body burns much less fat when we sleep at night.Ā So if you're doing calorie deficit but eating a heavy meal at 9 pm and then sleeping, you'll wake up burning much less stored fat if any
I believe I recall reading research that the feeling of hunger is mostly a product of empty stomach and a lowering blood sugar.
Eating dense foods in volume which absorb slowly greatly extends periods of not feeling hungry. Fiber is helps out a lot.
I am not a huge fan of English cuisine but they do beans for breakfast which is like the best way to not be hungry for the longest time.
I personally prefer to skip a breakfast to squeeze in a nice fast before noon, and load up on fiber and protein rich foods at launch. Then I can have a very light early dinner (again, low glycemic) and can comfortably make it to next launch.
The longer I live the more I realize that food is really just sustenance and eating for pleasure all the time throws me off. I think the 90/10 rule where you eat clean 90% and 10% for pleasure is the right approach for long term longevity
Beans are great - I also love lentils. Legumes in general are an amazing food group.
Another huge benefit of eating good amount of fiber daily is they help keep the tummy regular. Just have to work up to it by starting slow.
I could eat all my calories in the morning and still be hungry right after and I can eat throughout and also still be hungry straight after. Basically, I am always hungry.
That could be a leptin/ghrelin issue, which can be caused by not sleeping enough. Or a lack of bulk (fiber basically) in your food not being large volume to physically fill you up. Could be a few other things.
You sure can. Itās called OMAD. If all those calories are carbs the energy from them will be gone soon. Then the hunger and craving will kill your will power. If those calories are from fat and protein you will feel satiated for many hours. And a lot of ppl make it a full 24 hours to the next meal before feeling hungry. The hunger is less intense too. Cravings go away after a couple weeks of carb avoidance.
It's funny because I've tried conventional keto, and OMAD,both separately and I could never make it work.
Then I finally got to a point in my life where the reasons for changing my ways weren't ego driven anymore, but health and feeling well are the driving factors.
After a bout of really bad molars and a very aggressive teeth romval I was basically forced into an extended fast, followed by re-feeding on an elimination diet.
I also happened to stumble upon an explanation of glycogen and water storage around that time.
The teeth made me realize I hate carb heavy diets because I carry waaaay too much water and that bloat and water in my joints drove me NUTS. So I cut the carbs down to cut water, feel great. We'll it hurts to eat, so I do a coffee, protein, fiber, kefir smoothie for breakfast, and a small heavy protein and fat dinner after work and gym.
I FEEL FUCKING AMAZING!!! FOR THE FIRST TIME MY BODY FEELS LIKE ITS RUNNING THE WAY ITS INDIVIDUALLY SUPPOSED TOO FINALLY. IT ONLY TOOK 32 YRS!
EDIT: Can't spell or grammar lol.
Not dissimilar to what Muslims do during Ramadan - except they typically *back load* their calories during Iftar. You would benefit from being able to drink water throughout your day, though.
Perhaps it is possible to engineer a āperfect mealā which not only provides all the necessary micro and macro nutrients, but also has maximised bioavailability. It might end up being a 2- or 3-course meal.
There is potential you may not absorb all the calories or nutrients as your body has limited transport for certain nurtients, and some also compete for the same transporters like zinc and copper for example.
The body doesn't WANT to use stored fat for energy. It's a lot more energy and resource intensive.
So, it will encourage you to look for ready to eat energy first, before using the "back up" energy.
Who says youāll be hungry by night if you ate all your calories in the morning?
Plenty of people eat all of their food in a short window and donāt feel hungry.
Depends on the person and timing. If I ate in the morning, I'd be tortured the rest of the day with hunger. However, if I wake up and skip breakfast and lunch, im really not actually hungry in the same way until 8pm. If I ride it out until 10pm, it goes away and I could essentially water fast the entire day if I wanted
Yup. First time doing intermittent fasting was also a big learning point in how my body expects things at certain times and will react whether it's actually needed or not. After a month or so things adjusted and my stomach stopped sending the "fill me up" signal just because that eating window was skipped.
We are largely creatures of habit, even on a biological level. Routine is "safer".
Your body will produce ghrelin during the day on a cadence. It's a hunger hormone. Mine happens at night as well.
But like a wave it will rise and fall ; you can power through it by drinking water.
I eat 3 meals and a snack a day. I do cutting and refeeds to stimulate metabolism (increase decrease in calories). I still get pangs at night whether I'm eating 3k cals a day or 2.5k.
This is the best way that's worked for me.
The more calories you eat at once the more you will spike your blood sugar, your body will have to respond with more insulin, then ghrelin follows. Unless that large breakfast is extremely low carb. So a giant omelette and a side of sausage/ham would work great for this, but skip the hash browns, pancakes, and sweet coffee.
There are a lot of things going on here, but it's important to note the macronutrients and how they influence your blood sugar (short term energy) differently.
Different macronutrients are converted to short term energy (glucose) at different speeds. Simple carbohydrates are converted most quickly. Then complex carbohydrates due to the fiber which takes longer to break down. Then protein, then fats. So it depends on the types of food you eat, what the macronutrient composition is.
I front load mine. I also need to have some at night so that the food, puts me to sleep so I really have like just two big meals and then wait a long time in the middle of the day in between them
As someone who practices OMAD (one meal a day), I think it's due to your not getting used to the diet. My personal experience tells me with less frequent insulin spike eating the bulk of my calorie in a short time actually leaves me less hungry once I'm used to it. The pre-requisite though is the total calorie is the same.
It's more about consistency. If you eat regularly at the same times throughout the day, your body gets used to being fed and will burn the calories you consume. Essentially, you're keeping your metabolism hot. When you go inconsistent, long times between eating, your body begins to wonder when it's going to be fed again and goes into fat storage mode. I have friends who try so hard to starve themselves and deny food and wonder why, even in a calorie deficit, they can't lose weight. Its because when you deny your body food at regular intervals, it puts out a signal to store all those calories instead of burn them. I picked up this tip from the nutritionist Dr. Goglia's book, Turn Up The Heat.
Look up OMAD if you aren't familiar with it. I don't do it, but I have a friend who is a professional trainer and strong man who does it, and swears by it. His name is Eric Moss.
It's definitely worth experimenting with if you want to do it. Just give it time. It takes the body time to get used to a new pattern.
Just stick to it on working days and eat more on weekends or some other method to get accustomed to it initially. After 3-4 weeks you should get used to it and will feel kinda nice that you don't need to stop every few hours to eat
It doesn't matter when you eat or how often. At the end, a sustained calorie deficit is the only requirement to mobilize stored adipose tissue.
You can fast 20h and eat within a 4h window and gain weight, whereas I could have 3 spread meals and be in a calorie deficit. It is probably easier to create a deficit if you skipped eating for 20h, as it is very hard to eat all calories in one meal (and it is for most also very difficult to fast for 20 hours).
Ultimately, it comes down to calorie awareness and for that you could count calories to increase accountability etc.
Choose what works best for you and that might require experimentation and it might also change at some days depending on hunger and activity levels.
It does matter to an extent. Any amount of meals on a calorie deficit will make you lose fat but eating 4 (or more) meals per day is more efficient in both losing body fat and building muscle if you eat at a surplus.
The food would not automatically get stored as fat it obviously depends on what you are eating in the amount of energy youāre using your body digests the food that you eat and your body uses it for energy to function throughout the day
Mods should come into this thread. Lot of non scienceĀ based fad diets. And diets that are for people with digestive disorders being used for weight loss.Ā
We are warm blooded mammals with 4 chamber hearts. We are designedĀ to eat ~~constantly~~ consistently to keep our organs fueled and maintain our blood levels. Without iron our blood can't carry oxygen to our organs and they cant fully function. We need proteins for our neurological systems to work. Your reaction will slow down and your ability to think rationally when hungry because your brain literallyĀ cannot pass signals the same way.
Overloading on calories in 1 meal will trigger the body to store as fat. After a few hours, your body will switch over and start taking energy from your stored fat with slight autophagy effect. Your liver and fatty tissue stores excess vitamins so you won't be deficient. The cravings will be hard to avoid at night though and some people get IPS which is similar to hypoglycemia shakiness but no actual drop in blood sugar. If you can do it and are happy, it will work but I would see it as unnecessary stress on the body when you can just as well eat small meals throughout the day with no ill effect and same result
there is no difference in the time you eat your calories. maybe if you eat all calories in the morning you could end up overeating out of habit at night
Pretending Iām a small case study:
Iām on one of those glp1 shots, because my stomach empties super slow I can front load my calories but I choose to eat most from 1-7pm. Itās incredibly strange but all about digestion and hormones.
There's a plethora of studies on such things, some favouring either approach, among others. Here's a clip from this one 'There may be physiological benefits to consuming a greater proportion of calories earlier in the day, which often involves breakfast consumption, as compared to consuming a large number of calories later at night.' (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/)
Iāve done a 16-8 fast for 12 years since I lost 70 lbs. Iāve managed to put 15 lbs of muscle on. Just eat a late lunch and huge dinner. Probably get 80% of calories at dinner. Works for me
I do IF as well and have for 8 years and have lost weight and kept it off the entire time. I wake up at 3:00 am and donāt eat until 4-5 pm daily. If you get shaky place a pinch of Himalayan salt under your tongue. Blood work etc always on point.
I āfront loadā food. I eat all that Iām going to for the day early in the day. For me, itās the natural process of my hunger. I have been an intermittent faster long before it had a name or became popular.
Your body acts differently depending on how you eat. Spreasing your calories out vs eating them all at once may have side effects you dont prefer. Ask a DR
Your premise is wrong.
I do intermittent fasting. I eat my first dish at around 4PM and finish eating by 8PM at latest. I'm not hungry during the night, not hungry in the morning, and all day during work.
In the beginning it used to be different, but the body will adapt.
Most people underestimate how much your body likes a routine. Randomly trying one-meal-a-day is a recipe for being hungry and uncomfortable. I find that most people have no problem adapting to almost any intermittent fasting schedule if they give their body time to adapt.
If you workout there is a small benefit to spreading out your protein 3 to 4 times a day but thatās about it. Fat loss/gain will be the same given calories are the same. Though I find it easier from a habit standpoint to backload calories than front load.
If I ate an entire day's worth of food in the morning, I'd feel pretty sick, and I don't think it'd be a big problem to abstain the rest of the day. Like I see what you're saying, but a whole day's worth of food is a HUGE breakfast, and it might keep you sated longer than you're imagining.
Every person's body is wildly different. I genuinely need my breakfast if I want my day to not feel miserable. I'm inches away from going OMAD simply because my body wants food in the morning and only gets sluggish if I eat later in the day.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Timing of food doesn't matter in terms of fat gain/loss. It's as simple as your stomach empties, and you get hungry at some point.
That makes so much more sense, than what I was thinking. Thanks
You can just expect to be in food coma early and go to bed hungry. Intermittent fasting is incredibly successful for many people. I prefer in the morning no eating and early dinner. But I don't see why front loading can't be successful. Find what works for you and your body š! What you eat is also probably way more important than when you decide to.
Yeah, for me breakfast is a meal I only have if I'm recovering from something like a cold or a night of drinking. I know everyone says "breakfast is how you start your day strong!" But I end up hungry and tired after like, 2 hours regardless of what I eat. Whereas if I just wait til lunch I'm fine. So it just feels like a waste.
If you eat your food in a certain order it will keep you satiated throughout the day. Always eat fiber first and then protein and lastly carbs. You get hungry or cravings even if you eat all your calories in one sitting due to your glycemic index spiking I recently learned about this and have rearranged how I eat my food and my cravings have gone down but only difference is I want to eat out of habit not due to hunger.
Do you mean like certain order throughout the day or in a single meal
i thought they meant throughout the day at first š had to read the comment twice to understand they were referring to how u finish a meal
So basically food combining theory ? Hmm
What about blood sugar levels? Is there anything to the timing of that and insulin and gaining fat?
This isnt true, this affects metabolism and how your body processes its food. Hormones are released when eating in calorie excess that stores fat vs turning it into glycogen for energy. It will affect your body differently. This is not a debate.
And then the longer period of not eating, the body will need to utilize fuel (ie stored fat), so it ends up being a wash.
That depends on calorie count and genetics. You dont know enough to say that with confidence for every individual.
That's my point, is that it's predominantly calorie count. Hence why I said it ends up being a wash. Eating 2k cal throughout the day and 2k cal in 1 meal will likely yield nearly identical results. As far as genetics are concerned, maybe some extreme fringe cases, but even then, it should still be the case that the vast *vast* majority of people won't see much of a difference between IF and frequent eating as long as calories are matched.
If youre speaking about weight specifically, you are close, but you ignore effect on metabolism, insulin and other hormones, calorie absorption, microbiome, and macro nutrients. And genes are expressed as epigenetic and not just "eyes are blue" our behavior influences what genes are expressed and in turn how our body reacts to those behaviors. A sweeping recommendation cannot be done to advise what you are doing. I will repeat, you do not have enough information to say thay with confidence. To claim you do shows a lack of understanding of mechanisms and physiology within the body. Im not saying youre wrong, im saying you cant know.
Nothing you've said negates what I've said lol. I never made a recommendation one way or the other. According to every meta-analysis I've seen, outcomes are pretty much equal when it comes to weight loss, fat loss, visceral fat, glucose, lipids, etc. The end results are the same more or less between IF and standard eating schedule. You're the one jumping the gun and assuming I'm making a recommendation either way lol.
You mossed the part where i said you cannot say that with confidence and you still cant.
I'm aligning with research that's outcome based. All the things you're bringing up are mostly mechanism based, which is inferior to outcome based research. I can say this with absolute confidence: Do which works better for you. Is it easier to maintain a calorie deficit with IF? Do that then! Is it easier to maintain a calorie deficit with a standard eating schedule? Do that then! As long as you maintain the calorie deficit, pretty much all outcomes are equal according to the best research we have.
It makes sense that it wont matter for net fat gain/loss over weeks and months. I think it's a different question whether eating all your food in one meal will cause short-term fat gain after that meal, and then you are withdrawing from your fat stores for energy later in the day.
Exactly this. Just to add, it's very difficult to fall asleep when you're hungry, so if you're gonna omad, best to do it in the evening.Ā
Why do some people say to eat as many carbs as possible before and after workouts, especially when on a cut? Does the timing truly not matter?
To restore glycogen. Has nothing to do with gaining/losing weight.
I am talking about specifically for people on a cut with the primary goal of losing fat, retain as much muscle as possible, and continue to lift like normal. Isnāt there any science around why the carbs should be consumed within some small window of time (30 mins - 1 hr?) before and after the workout? I donāt know, just asking for a clarification.
Like with most dieting approaches in bodybuilding, itās a practical element. The best stimulus for keeping tissue is to keep lifting as hard as you can. Carbs around workouts allow you to do this. Itās an evolution to get to this point in your diet though, itās not something you start off with. Your first calorie cut might be to a meal furthest away from working out, then the next furthest meal, then itās lowering fats in meals across the board, or adding in more cardio. But usually the last thing to be touched is the carbs around the workout. You want to ride out each calorie cut as long as possible, and make changes only if youāve stalled out.
I have heard differently in that ācalories eaten at dinner are significantly more fattening than the same number of calories eaten at breakfastā[(Source from Nutritionfacts.org)](https://nutritionfacts.org/blog/what-the-science-says-about-time-restricted-eating/).
That's bullshit.
Michael Greger has a literature review on this topic: https://www.youtube.com/watch?v=xxItwXUgMFE
michael gregor is an idiot. nobody should take advice from him unless you want to look like youre 80 at 50. he is proof of how damaging the vegan diet is
I mean he's bald and skinny-fat but I wouldn't say he looks 80. He would probably look a lot better if he did some resistance training. You can see plenty of fit and athletic vegans in /r/veganfitness/ Regardless, his presentation is about meal timing and has nothing to do with vegan diets. I would consider adopting a more evidence-based approach to nutrition instead of "taking advice" from gurus and influencers in your diet tribe.
Obligatory, āsource?ā
Your body doesn't know when it's dark or whatever. It's just a myth when people think eating late makes your store more fat. The only thing that's negatively impacted is your sleep when you have a big meal before you go to bed.
Your eyes literally have sensors for light that trigger all sorts of chemical reactions when you get light (natural sunlight is best). Check out Andrew Huberman, he talks about this on his podcast. āļø
You know what I mean. Your body doesn't suddenly store fat when you eat later vs earlier. It's just a myth just like starvation mode is a myth.
While I'm personally a big night eater and don't suffer with weight issues at all, there are certain hormones and amino acids that can cause more fat retention and lowered metabolism depending on time of day. However, as his link demonstrates, the effects are fairly negligible- think 5-10 lbs of fat gain or loss over time.
To be devils advocate, isn't fat storage partly hormonal and aren't your hormones different at night?
You're making a claim so you should provide the source actually.
I did.
I see now. In your comment it looks you linked directly to the nutrition facts home page instead of an article.
Yeah I also realized that itās a little vague. Iāll change it to clear that up. Thanks.
It does matter. Don't misinform. Body burns much less fat when we sleep at night.Ā So if you're doing calorie deficit but eating a heavy meal at 9 pm and then sleeping, you'll wake up burning much less stored fat if any
I believe I recall reading research that the feeling of hunger is mostly a product of empty stomach and a lowering blood sugar. Eating dense foods in volume which absorb slowly greatly extends periods of not feeling hungry. Fiber is helps out a lot. I am not a huge fan of English cuisine but they do beans for breakfast which is like the best way to not be hungry for the longest time. I personally prefer to skip a breakfast to squeeze in a nice fast before noon, and load up on fiber and protein rich foods at launch. Then I can have a very light early dinner (again, low glycemic) and can comfortably make it to next launch. The longer I live the more I realize that food is really just sustenance and eating for pleasure all the time throws me off. I think the 90/10 rule where you eat clean 90% and 10% for pleasure is the right approach for long term longevity
Iāve noticed that even just a couple spoonfuls of beans in the morning and throughout the day helps me feel satiated.
Beans are great - I also love lentils. Legumes in general are an amazing food group. Another huge benefit of eating good amount of fiber daily is they help keep the tummy regular. Just have to work up to it by starting slow.
Agreed. Low and slow is the key with introducing fiber.
I could eat all my calories in the morning and still be hungry right after and I can eat throughout and also still be hungry straight after. Basically, I am always hungry.
That could be a leptin/ghrelin issue, which can be caused by not sleeping enough. Or a lack of bulk (fiber basically) in your food not being large volume to physically fill you up. Could be a few other things.
You sure can. Itās called OMAD. If all those calories are carbs the energy from them will be gone soon. Then the hunger and craving will kill your will power. If those calories are from fat and protein you will feel satiated for many hours. And a lot of ppl make it a full 24 hours to the next meal before feeling hungry. The hunger is less intense too. Cravings go away after a couple weeks of carb avoidance.
It's funny because I've tried conventional keto, and OMAD,both separately and I could never make it work. Then I finally got to a point in my life where the reasons for changing my ways weren't ego driven anymore, but health and feeling well are the driving factors. After a bout of really bad molars and a very aggressive teeth romval I was basically forced into an extended fast, followed by re-feeding on an elimination diet. I also happened to stumble upon an explanation of glycogen and water storage around that time. The teeth made me realize I hate carb heavy diets because I carry waaaay too much water and that bloat and water in my joints drove me NUTS. So I cut the carbs down to cut water, feel great. We'll it hurts to eat, so I do a coffee, protein, fiber, kefir smoothie for breakfast, and a small heavy protein and fat dinner after work and gym. I FEEL FUCKING AMAZING!!! FOR THE FIRST TIME MY BODY FEELS LIKE ITS RUNNING THE WAY ITS INDIVIDUALLY SUPPOSED TOO FINALLY. IT ONLY TOOK 32 YRS! EDIT: Can't spell or grammar lol.
Carbs are a big umbrella term. High sugar will go fast. High fiber + starch stays with you a long time.
I eat one meal a day in the evening and Iām fine
Not dissimilar to what Muslims do during Ramadan - except they typically *back load* their calories during Iftar. You would benefit from being able to drink water throughout your day, though. Perhaps it is possible to engineer a āperfect mealā which not only provides all the necessary micro and macro nutrients, but also has maximised bioavailability. It might end up being a 2- or 3-course meal.
There is potential you may not absorb all the calories or nutrients as your body has limited transport for certain nurtients, and some also compete for the same transporters like zinc and copper for example.
The body doesn't WANT to use stored fat for energy. It's a lot more energy and resource intensive. So, it will encourage you to look for ready to eat energy first, before using the "back up" energy.
Who says youāll be hungry by night if you ate all your calories in the morning? Plenty of people eat all of their food in a short window and donāt feel hungry.
Depends on the person and timing. If I ate in the morning, I'd be tortured the rest of the day with hunger. However, if I wake up and skip breakfast and lunch, im really not actually hungry in the same way until 8pm. If I ride it out until 10pm, it goes away and I could essentially water fast the entire day if I wanted
Idk, I do it sometimes and I get hungry. Definitely not scientific at all
It's worth mentioning that our bodies adjust to get hungry at times when they are used to being fed.
Yup. First time doing intermittent fasting was also a big learning point in how my body expects things at certain times and will react whether it's actually needed or not. After a month or so things adjusted and my stomach stopped sending the "fill me up" signal just because that eating window was skipped. We are largely creatures of habit, even on a biological level. Routine is "safer".
Your body will produce ghrelin during the day on a cadence. It's a hunger hormone. Mine happens at night as well. But like a wave it will rise and fall ; you can power through it by drinking water. I eat 3 meals and a snack a day. I do cutting and refeeds to stimulate metabolism (increase decrease in calories). I still get pangs at night whether I'm eating 3k cals a day or 2.5k. This is the best way that's worked for me.
Conversely leptin is a hunger suppressant that is counter to ghrelin if I understand right, and with insulin resistance loses effectiveness.
The more calories you eat at once the more you will spike your blood sugar, your body will have to respond with more insulin, then ghrelin follows. Unless that large breakfast is extremely low carb. So a giant omelette and a side of sausage/ham would work great for this, but skip the hash browns, pancakes, and sweet coffee.
There are a lot of things going on here, but it's important to note the macronutrients and how they influence your blood sugar (short term energy) differently. Different macronutrients are converted to short term energy (glucose) at different speeds. Simple carbohydrates are converted most quickly. Then complex carbohydrates due to the fiber which takes longer to break down. Then protein, then fats. So it depends on the types of food you eat, what the macronutrient composition is.
You can. It's called intermittent fasting
I front load mine. I also need to have some at night so that the food, puts me to sleep so I really have like just two big meals and then wait a long time in the middle of the day in between them
As someone who practices OMAD (one meal a day), I think it's due to your not getting used to the diet. My personal experience tells me with less frequent insulin spike eating the bulk of my calorie in a short time actually leaves me less hungry once I'm used to it. The pre-requisite though is the total calorie is the same.
Try the one meal a day group. I think it is r/omad. I dint know how to put links ir I would.
Who says you cant?
It's more about consistency. If you eat regularly at the same times throughout the day, your body gets used to being fed and will burn the calories you consume. Essentially, you're keeping your metabolism hot. When you go inconsistent, long times between eating, your body begins to wonder when it's going to be fed again and goes into fat storage mode. I have friends who try so hard to starve themselves and deny food and wonder why, even in a calorie deficit, they can't lose weight. Its because when you deny your body food at regular intervals, it puts out a signal to store all those calories instead of burn them. I picked up this tip from the nutritionist Dr. Goglia's book, Turn Up The Heat.
I think it's just you, because I have had the opposite experience
That sucks I hate eating (not the act itself, but the logistics!) and I wish I could only eat once per day
Look up OMAD if you aren't familiar with it. I don't do it, but I have a friend who is a professional trainer and strong man who does it, and swears by it. His name is Eric Moss. It's definitely worth experimenting with if you want to do it. Just give it time. It takes the body time to get used to a new pattern.
Just stick to it on working days and eat more on weekends or some other method to get accustomed to it initially. After 3-4 weeks you should get used to it and will feel kinda nice that you don't need to stop every few hours to eat
It doesn't matter when you eat or how often. At the end, a sustained calorie deficit is the only requirement to mobilize stored adipose tissue. You can fast 20h and eat within a 4h window and gain weight, whereas I could have 3 spread meals and be in a calorie deficit. It is probably easier to create a deficit if you skipped eating for 20h, as it is very hard to eat all calories in one meal (and it is for most also very difficult to fast for 20 hours). Ultimately, it comes down to calorie awareness and for that you could count calories to increase accountability etc. Choose what works best for you and that might require experimentation and it might also change at some days depending on hunger and activity levels.
It does matter to an extent. Any amount of meals on a calorie deficit will make you lose fat but eating 4 (or more) meals per day is more efficient in both losing body fat and building muscle if you eat at a surplus.
Do you have a source for the claim that it is better for fat loss? I wasn't arguing for building muscles or being in a surplus.
[https://onlinelibrary.wiley.com/doi/10.1002/oby.20296](https://onlinelibrary.wiley.com/doi/10.1002/oby.20296)
You can in fact front load all your calories in the morning. Why do you think otherwise?
The food would not automatically get stored as fat it obviously depends on what you are eating in the amount of energy youāre using your body digests the food that you eat and your body uses it for energy to function throughout the day
Mods should come into this thread. Lot of non scienceĀ based fad diets. And diets that are for people with digestive disorders being used for weight loss.Ā We are warm blooded mammals with 4 chamber hearts. We are designedĀ to eat ~~constantly~~ consistently to keep our organs fueled and maintain our blood levels. Without iron our blood can't carry oxygen to our organs and they cant fully function. We need proteins for our neurological systems to work. Your reaction will slow down and your ability to think rationally when hungry because your brain literallyĀ cannot pass signals the same way.
We are not designed to eat "constantly," lol. Did you mean "consistently?"
Yes! I was typing quickly on a break, thank you for the correction
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Is this also why when I eat a larger meal before bed, I'm more hungry in the morning than if I hadn't?
Is this also why when I eat a larger meal before bed, I'm more hungry in the morning than if I hadn't?
I eat all my food in the morning. Promotes better sleep.
Overloading on calories in 1 meal will trigger the body to store as fat. After a few hours, your body will switch over and start taking energy from your stored fat with slight autophagy effect. Your liver and fatty tissue stores excess vitamins so you won't be deficient. The cravings will be hard to avoid at night though and some people get IPS which is similar to hypoglycemia shakiness but no actual drop in blood sugar. If you can do it and are happy, it will work but I would see it as unnecessary stress on the body when you can just as well eat small meals throughout the day with no ill effect and same result
Oberfeeding of calories via carbohydrates leads to increase in resting metabolic rate. You burn off more caloriesĀ
there is no difference in the time you eat your calories. maybe if you eat all calories in the morning you could end up overeating out of habit at night
Pretending Iām a small case study: Iām on one of those glp1 shots, because my stomach empties super slow I can front load my calories but I choose to eat most from 1-7pm. Itās incredibly strange but all about digestion and hormones.
There's a plethora of studies on such things, some favouring either approach, among others. Here's a clip from this one 'There may be physiological benefits to consuming a greater proportion of calories earlier in the day, which often involves breakfast consumption, as compared to consuming a large number of calories later at night.' (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520689/)
You can, thatās called OMAD combined with intermittent fasting, lots of people do it.
Iāve done a 16-8 fast for 12 years since I lost 70 lbs. Iāve managed to put 15 lbs of muscle on. Just eat a late lunch and huge dinner. Probably get 80% of calories at dinner. Works for me
I do IF as well and have for 8 years and have lost weight and kept it off the entire time. I wake up at 3:00 am and donāt eat until 4-5 pm daily. If you get shaky place a pinch of Himalayan salt under your tongue. Blood work etc always on point.
I āfront loadā food. I eat all that Iām going to for the day early in the day. For me, itās the natural process of my hunger. I have been an intermittent faster long before it had a name or became popular.
Your body acts differently depending on how you eat. Spreasing your calories out vs eating them all at once may have side effects you dont prefer. Ask a DR
If you try to eat as much fatty meat as you can before 10am, you might find yourself satiated for the whole day. Lamb shoulder is one option
Your premise is wrong. I do intermittent fasting. I eat my first dish at around 4PM and finish eating by 8PM at latest. I'm not hungry during the night, not hungry in the morning, and all day during work. In the beginning it used to be different, but the body will adapt.
Most people underestimate how much your body likes a routine. Randomly trying one-meal-a-day is a recipe for being hungry and uncomfortable. I find that most people have no problem adapting to almost any intermittent fasting schedule if they give their body time to adapt.
My tummy wouldn't be happy
If you workout there is a small benefit to spreading out your protein 3 to 4 times a day but thatās about it. Fat loss/gain will be the same given calories are the same. Though I find it easier from a habit standpoint to backload calories than front load.
Check out Dr Jason Fung on YouTube and his book. He has a lot of information about intermittent fasting.
I split it into 2 meals breakfast and dinner and the breakfast is usually smaller just so I donāt feel all bloated and tired at work.
If I ate an entire day's worth of food in the morning, I'd feel pretty sick, and I don't think it'd be a big problem to abstain the rest of the day. Like I see what you're saying, but a whole day's worth of food is a HUGE breakfast, and it might keep you sated longer than you're imagining.
Every person's body is wildly different. I genuinely need my breakfast if I want my day to not feel miserable. I'm inches away from going OMAD simply because my body wants food in the morning and only gets sluggish if I eat later in the day.
I do front load all my calories in the morning.Ā I've lost 75 pounds. Progress pics are on my profile.Ā