Meal Timing - Should I worry about when I eat during the day?
behavior change, mindfulness, nutrition 2 Comments »The subject of when to eat and how often to eat is a common question that we get as trainers and coaches. There is a lot of discussion in the media about this topic that often leads us to believe that there is a magical formula to meal timing as it contributes to weight loss or weight management. So what are the facts?
Bottomline: There is no way to lose weight if you don’t create a calorie deficit. The timing of those meals may be helpful, especially if you look at behaviors and food cravings.
A common theme that I see in many people’s behavior patterns is that they eat very little in the morning before they head off to work, they grab a smaller quick lunch (if time allows) and then they find themselves needlessly tired and hungry by early afternoon. This hunger craving might be alleviated by a trip to the vending machine for a quick “satisfying” treat (like snickers, right?), followed up that evening by a large dinner at a restaurant or home.
I have been through these cycles and patterns too. The two sabotaging behaviors in this scenario are:
1. Eating too little during the first half of the day.
2. Which leads us to choose poor foods during the afternoon and overeat at night.
A commonly heard meal timing theory is that you can’t eat after 9pm (or any other time you may have heard). The issue isn’t so much that you eat after a specific time of day, it is likely due to the fact that you are overeating to make up for what you feel you didn’t eat earlier that day.
Another issue with late night eating is related to the behaviors that are associated with those hours of eating. Eating at late hours can often be done while sitting around trying to relax from a hard day of work, family (and hopefully exercise). Again, this situation is the perfect setting to mindlessly eat foods that are not as healthy and to mindlessly consume too much of them.
In the most recent Issue of Fitness Matters, put out by the American Council on Exercise (ACE), they tackle the meal timing discussion. Their suggestions:
1. Let hunger be your guide (but don’t eat mindlessly)
2. Eat a healthy breakfast - with whole grains and fruit
3. Create a calorie deficit - through consuming fewer calories than expending (add exercise)
So should we be concerned about when we eat during the day, while trying to lose weight?
My answer would be yes and no.
Yes - Because it appears to be beneficial to consume high quality foods earlier in the day so that we don’t overconsume later in the afternoon and evening.
No - It is ok to eat foods later in the day, as long as that food is part of a normal meal plan and not the result of mindless consumption or binging episodes to manage emotions or boredom.
My Challenge to you:
1. Over the next 5 days commit to eating a breakfast with at least 1 piece of fruit.
2. During those 5 days keep a food log. Watch your own patterns and see if you find yourself eating food without even thinking about what you are eating.
Resources for more information:
Books:
1. Mindless Eating: Why We Eat More Than We Think
2. In Defense of Food: An Eater’s Manifesto
Web Links:
1. Thoughtful Decision vs. Decisions Made Without Thought - a post I wrote in January of 2006 discussing my own struggles with becoming “aware” of what I feed myself and why.
2. Fit Day.com - a free website to help you journal your food intake.
3. Meal Timing - Zone Diet Webiste - interestingly, they suggest an 11:00pm pre-bed snack
4. Tri Fuel - Meal Timing, Composition, and Amount - article by Ellen Colemen, RD, MA, MPH, I’ve always enjoyed her stuff on nutrition for runners and triathletes
5. Men’s Health - Meal Timing Examples - just a sample of three scenario’s, not for everyone but gives an idea
but Nikki has and she said this event is discussed in the book also.
