They say that to lose excess weight, you should eat breakfast like a king, lunch like a prince, and dinner like a pauper.
A recent study tested whether weight loss in dieting women was more effective by making lunch rather than dinner (evening meal) the main meal of the day. Over the course of 12 weeks, dieters making lunch their main meal lost 4 lb (2 kg) more than the other group. Furthermore, the lunch eaters had better improvement in their insulin resistance (as measured by HOMA-IR)
From the abstract:
“Background: The association between the time of nutrient intake and health has been described in a few studies. To our knowledge, no study has evaluated the relation between high energy intakes at lunch compared with at dinner on weight loss in overweight and obese subjects.
Objective: We compared the effect of high energy intake at lunch with that at dinner on weight loss and cardiometabolic risk factors in women during a weight-loss program.Design: Overweight and obese women [n = 80; body mass index (BMI; in kg/m2): 27–35; age: 18–45 y] were asked to eat either a main meal at lunch (LM) or a main meal at dinner (DM) for 12 wk while in a weight-loss program.
Conclusions: The consumption of higher energy intake at lunch compared with at dinner may result in favorable changes in weight loss in overweight and obese women after a weight-loss program of 12 wk. The consumption may also offer clinical benefits to improve insulin resistance.”
Source: Beneficial effect of high energy intake at lunch rather than dinner on weight loss in healthy obese women in a weight-loss program: a randomized clinical trial
I don’t have the full text of the research report, so I don’t know what kind of diet the women were on. The researchers seem to be based in both Iran and Great Britain. I don’t know the nationality of the women participating. The metabolism of Iranians may be different from Brits.
Steve Parker, M.D.
PS: My books don’t taste good at either lunch or dinner.
This is exactly what worked for me. I wasn’t obese but lost 30-ish pounds quickly with a low carb diet. Weight loss wasn’t really my goal, however. My A1c was over 7% possibly over 8% a year ago. Now it is 5%. What really worked was first the low carb diet, but then playing around with meal size and timing to find what worked best… no breakfast (only coffee with a little cream and Splenda) then lunch around 11 as my big meal. If I eat supper at all, it is small, more like a snack than a meal. I feel better in the evening now than I did eating a big supper. I also sleep better. My fasting blood sugars also reflect the improvement. Although this article wasn’t about exercise, walking helped me too.
Amy, I really sppreciate your input.