A new small-scale study from the University of Aberdeen found that eating a bigger breakfast and a smaller dinner could help with weight loss by making participants feel less hungry. The research, published in the journal Cell Metabolism, aimed to investigate ‘time eating’ and how the food we eat affects our body’s internal clock. Other findings of the study included that people burn the same amount of calories regardless of when they eat their largest meal of the day, and that appetite is noticeably smaller after a large breakfast, which could make it easier to stick to a diet. The researchers followed a group of 30 study participants who had prepared all their meals over a two-month period with a total daily intake of about 1,700 calories. The recommended calorie intake to maintain your weight, according to the NHS, is 2,000 for women and 2,500 for men. Participants spent a month enjoying a hearty breakfast that accounted for almost half of their daily calories, followed by a smaller lunch and dinner. The following month the participants ate their large meal in the evening and had smaller meals for breakfast and lunch. The study’s breakfasts included smoothies, yogurt, eggs, sausages, and mushrooms. There was an emphasis on protein, which can help keep you full. The researchers measured participants’ metabolisms using doubly labeled water, which is denser than normal water and can be tracked as it leaves the body. The scientists found that the timing of the largest meal made no difference to how many calories were burned during the day, the participant’s resting metabolic rate, or how much weight they lost. However, they found that a large breakfast suppressed participants’ appetites and hunger levels. “Studies suggest that, for appetite control, the big breakfast was a winner,” study author Professor Alexandra Johnstone told the BBC. “If you can start your day with a healthy hearty breakfast, you’re more likely to maintain your physical activity levels and maintain that appetite control for the rest of the day.” Johnstone added that the results are different from most people’s eating habits, as many people have smaller breakfasts and larger dinners. Scientists are now looking at what happens when shift workers eat in the middle of the night and want to examine the best time to eat whether you’re a morning or afternoon eater.
