Eat the same amount, but consider eating dinner in the afternoon, or skipping it altogether.
If you’re trying to lose weight, you may be aware that avoiding eating late at night can help to keep the pounds off. A new study takes this idea even further.
Researchers from the University of Alabama at Birmingham have found that you may lose more weight if you eat dinner quite early, or even avoid it altogether.
It involves something called early time restricted feeding, or eTRF. When you follow eTRF, you eat your last meal of the day by the mid-afternoon and you don’t eat again until breakfast the following morning.
This was found to reduce spikes in hunger and change the way your body burns both fats and carbohydrate.
“Eating only during a much smaller window of time than people are typically used to may help with weight loss,” said Courtney Peterson, Ph.D., an associate professor in the Department of Nutrition Sciences at UAB. “We found that eating between 8 a.m. and 2 p.m. followed by an 18-hour daily fast kept appetite levels more even throughout the day, in comparison to eating between 8 a.m. and 8 p.m., which is what the average American does.”
Do you eat less food in total on eTRF? Not necessarily. Participants in the study consumed the same amount of calories they usually would. They simply ate them all earlier in the day.
This was found to increase the amount of fat burned during the night. It also improved the body’s ability to switch between burning carbs and using fat for fuel.
Always talk to your doctor before beginning any new weight loss regime.