The 2 key eating habits to trigger weight loss revealed – and you don't even need to change what you eat
Katrina Turrill
Published: Invalid Date,
THE key to weight loss might not be what you eat, but in fact WHEN you eat.
When you eat breakfast and dinner could lead to a healthier body weight over time, say scientists.
Researchers from the Barcelona Institute for Global Health (ISGlobal) found eating breakfast early and extending your overnight fast by also eating dinner early can help you keep your weight in check.
The study tracked more than 7,000 adults between the ages of 40 and 65.
Back in 2018, they answered detailed questions about their diet, lifestyle, meal times, and body measurements.
Five years later, more than 3,000 of them returned for a follow-up to provide updated health information.
'Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast, explained Luciana Pons-Muzzo, researcher at ISGlobal at the time of the study.
"We think this may be because eating earlier in the day is more in line with circadian rhythms and allows for better calorie burning and appetite regulation, which can help maintain a healthy weight.
"However, it is too soon to draw definitive conclusions, so recommendations will have to wait for more robust evidence."
The researchers found notable differences when looking at the data by gender.
On average, women had lower BMIs than men and were more likely to follow the Mediterranean diet - a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea, emphasising plant-based foods and healthy fats, and recommended for its health benefits.
They also tended to drink less alcohol and take on more household or care giving responsibilities.
I lost almost a stone in just six days and here's the exact list of delicious meals I ate which never left me hungry
Restricting your eating window to a specific time each day or week and abstaining from food for the rest of the time is known as intermittent fasting.
Emerging evidence suggests it goes beyond weight loss, offering potential benefits for metabolic health, athletic performance, and even slowing the progression of certain diseases.
But fasting and skipping breakfast could have a detrimental impact on health.
Looking at the results of their analysis, the researchers were struck by a small group of men whose first meal of the day was after 2pm and who, on average, fasted for 17 hours.
Compared to other participants, this group of men tended to have less healthy lifestyles (were more likely to smoke, drink alcohol, do less physical activity, and had less adherence to the Mediterranean diet).
'There are different ways of practising what is known as 'intermittent fasting' and our study relates to one of them, which is overnight fasting, says Camille Lassale, ISGlobal researcher and senior co-author of the study.
"What we observed in a subgroup of men who do intermittent fasting by skipping breakfast is that this practice has no effect on body weight.
"Other intervention studies in participants with obesity have shown that this tactic is no more effective than reducing calorie intake in reducing body weight in the long term."
When practising intermittent fasting, remember to prioritise staying hydrated, choose a suitable approach for your lifestyle, and focus on healthy eating during your eating window.
Consider starting with a 12-hour fast and gradually increasing the duration as needed.
It's also important to be mindful of potential side effects like fatigue and dizziness, and to consult with a doctor, especially if you have any underlying health conditions.
What are the health benefits of fasting?
Weight loss
Fasting can promote weight loss by reducing calorie intake and potentially increasing fat burning.
Improved blood sugar control
Fasting can help regulate blood sugar levels and improve insulin sensitivity, potentially reducing the risk of type 2 diabetes.
Metabolic changes
Fasting can alter metabolic processes, making the body more efficient at utilising fuel and potentially improving lipid profiles (cholesterol).
Improved cognitive function
Some studies suggest that fasting may enhance cognitive function, learning, memory, and alertness.
Neuroprotective effects
Fasting has been linked to neuroprotective properties, potentially reducing the risk of neurodegenerative diseases.
Potential for increased longevity
Research suggests that fasting may be associated with increased lifespan and a delay in age-related diseases.
Heart health
Fasting may positively impact heart health by reducing blood pressure and improving cardiovascular function.
Improved gut health
Fasting can influence gut microbiota, potentially improving gut health and immunity.
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