Many people eat the most of their calories at night, limiting breakfast due to busy workdays and school mornings, and experts have long thought eating late added to weight gain or hindered weight loss. You should eat light at night and make breakfast your biggest meal, earlier research has shown, to give your body time to burn off calories throughout the day.
The most common argument is that eating more calories earlier “shifts metabolism(新陈代谢)” in ways that favor greater weight loss, said Dr. David Katz, founder and former director of Yale University’s Yale-Griffin Prevention Research Center, via email.
Yet eating a big breakfast instead of a larger meal later in the day did not impact weight loss, according to a new clinical trial that compared people eating most of their daily calories at breakfast with those eating the most at dinner.
“With calories either morning-loaded or evening-loaded, the researchers found nearly identical weight loss,” said Katz, who was not involved in the study. In addition, “any magical effects” of early eating on the body’s metabolism were debunked(驳斥), he said, describing the research as “extremely thorough and strict.” “Thus, this study debunks the belief that eating early alters metabolism in a way that favors greater weight loss.” said Katz.
The study, published Friday in the journal Cell Metabolism, was a randomized “crossover” trial. Thirty overweight or obese yet otherwise healthy people spent four weeks eating 45% of their assigned calories in the morning meal, 35% at lunch and 20% at dinner. The same group then switched to four weeks when the evening meal was highest in calories: 20% in the morning, 35% at lunch and 45% for dinner. “Participants were provided with all their meals for eight weeks,” study co-author Alexandra Johnstone, a professor of medicine at the Rowett Institute at the University of Aberdeen in Scotland, said in a statement, “and their energy consumption and body composition were monitored for changes.”
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