Eating Earlier In The Day Shown To Decrease Appetite
Many metabolic processes coordinated by the circadian rhythm peak in the morning or around noontime. Previous studies have shown that aligning your metabolism to your circadian rhythm by eating earlier in the daytime helps with weight loss. Now a recent study has found that these benefits come as a result of decreased appetite caused by eating earlier in the day.
Eleven overweight adults participated in the study. They followed two diets for four days each. The first was a control schedule, and participants ate three meals in a 12-hour period, with breakfast at 8am and dinner at 8pm. The second was an early-restricted feeding diet, and participants ate three meals in a 6-hour period, with breakfast at 8am and dinner at 2pm.
On the fourth day of each diet, the researchers measured participants’ metabolism in a respiratory chamber. They measured how many calories, carbohydrates, fat, and protein were burned. In addition, they measured appetite levels every three hours during waking hours, and hunger hormones in the morning and evening.
While on the early-restricted feeding diet, participants had decreases in the ghrelin, the hunger hormone, increased fullness, and decreased desire to eat. They also had increased levels of the satiety hormone PYY in middle of the evening. No change was seen in calorie burning.
The study was conducted by researchers from the University of Alabama. It was published online ahead of print on July 24, 2019 in the journal Obesity.