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The meal timings that increase weight loss, lower blood sugar and fight diabetes.
Starting the day with an energy-boosting breakfast, having a medium-sized lunch and ending with a humble dinner might be the answer to weight loss, research finds.
The study shows that a high-energy breakfast, when added to the meal schedules of obese and type 2 diabetes patients, improves blood glucose levels, and boosts weight loss.
The results revealed that people who ate a high-energy breakfast lost 5 kg (11 pounds) but those in a comparison group put on 1.4 kg (3.1 pounds).
Professor Daniela Jakubowicz, the study’s first author, said:
“The hour of the day — when you eat and how frequently you eat — is more important than what you eat and how many calories you eat.
Our body metabolism changes throughout the day.
A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening.”
Professor Jakubowicz and colleagues recruited a group of obese and diabetic patients who were on insulin therapy.
The participants were divided randomly into two groups to take the same number of daily calories but with two different diets.
The meal schedule for the first group was a large breakfast, an average lunch, and a light dinner for three months.
The total amount of daily calories was 1,600, in which breakfast made up 50 percent of this number, lunch 33 percent, and dinner 17 percent.
The other group had six meals designed for diabetes and weight loss, consisting of six meals which were distributed evenly during the day.
This group also consumed 1,600 kcal a day, but breakfast made up 20 percent of the proportion, lunch 25 percent, dinner 25 percent — plus they had three snacks, which each counted for 10 percent of total daily calories.
The study compared the impact of each diet plan on appetite, insulin level, weight loss, and concentration of glucose in the blood (overall glycemia) of participants.
After three months, the high-energy breakfast group lost 5 kg (11 pounds) but those who were in the the six-meal group put on 1.4 kg (3.1 pounds) more weight.
Overall, glucose levels in the first high-energy breakfast group decreased by 38 mg/dl but this was 17 mg/dl for the six-meal group.
The insulin dosage in the high-energy breakfast group reduced by 20.5 units per day, but the other group required 2.2 units per day more insulin.
Moreover, the hunger and cravings for carbs reduced a lot in the high-energy breakfast group, while it was the opposite for the other group.
Professor Jakubowicz, said:
“This study shows that, in obese insulin-treated type 2 diabetes patients, a diet with three meals per day, consisting of a big breakfast, average lunch and small dinner, had many rapid and positive effects compared to the traditional diet with six small meals evenly distributed throughout the day: better weight loss, less hunger and better diabetes control while using less insulin.”
The other improvement was a large decrease in overall glycemia within 2 weeks for the high-energy breakfast group.
This was only due to changes in meal timings, suggesting a correct meal schedule itself can positively affect blood sugar levels.
Weight loss weightloss weight loss programs weight loss foods weight loss tips About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.
The study was presented at the Endocrine Society Annual Meeting 2018 in Chicago.