Carbs at any time CAN make you gain bodyfat..... What is so different about eating carbs at night? Personally I believe in keeping carbs around training no matter what time that is
Body composition, nutrient intake and physical activity patterns in young women during Ramadan.
Al-Hourani HM, Atoum MF.
Source
Department of Clinical Nutrition and Dietetics, Faculty of Allied Health Sciences, The Hashemite University, PO Box 150459, Zarqa 13115, Jordan.
[email protected]
Abstract
INTRODUCTION:
Muslims abstain from food and fluid between the hours of sunrise to sunset, and usually eat a large meal after sunset and a lighter meal before sunrise. The purpose of this study was to assess body composition, nutrient intake and physical activity patterns during Ramadan fasting.
METHODS:
This study was carried out during Ramadan in October 2004. A total of 57 female subjects were recruited from The Hashemite University in Jordan. Body weight, fat percentage, muscle mass, and percentage body water content were measured, and body mass index (BMI) was calculated. Estimated food records over a duration of three days were used to assess the intake of energy, carbohydrates, protein, fat, and sugars before and during Ramadan fasting. Physical activity patterns were determined from a three-day activity diary before and during Ramadan fasting; the amount of physical activity was expressed as the physical activity level.
RESULTS:
Body weight and BMI decreased significantly during Ramadan fasting. The mean energy and nutrients intake before Ramadan (energy; percent carbohydrates:protein:fat was 1,252; 56:12:33) and during Ramadan (1,171; 56:13:34) were not significantly different. The mean physical activity level was 1.54 before Ramadan and 1.51 during Ramadan, and this was also not significantly different.
CONCLUSION:
This study revealed that there was a significant weight loss during Ramadan. Estimates of energy, carbohydrates, protein, fat and sugar did not change, despite the reduction in the number of meals taken. The overall activity patterns remained similar
**Granted this study does not state what the BF% was after, however it does state that there was a significant loss in weight....
Chronobiological aspects of weight loss in obesity: effects of different meal timing regimens.
Sensi S, Capani F.
Source
Department of Internal Medicine, University of Chieti, Italy.
Abstract
A series of short- and long-lasting experimental protocols of different meal timing regimes were performed in obese subjects to assess the possible occurrence of (1) a different metabolic fate of nutrients; (2) a phase shift of circadian rhythms of metabolic and hormonal parameters strictly related to nutrition; (3) a different weight loss. (A) In a short-lasting protocol (3 days) 15 obese subjects were fed a hypocaloric diet (684 kcal/day) (a) at 10 hr only, (b) at 1800 hr only; (c) at 1000 hr, 1400 hr and 1800 hr, or (d) studied during a 36-hr fasting. Measures of calorimetry (R.Q., CHO and lipid oxidations, energy expenditure), hormones (plasma cortisol, insulin, HGH, urinary catecholamines), urinary electrolytes (Na, K) and vital parameters (body temperature, heart rate, blood pressure) were carried out at 4-hr intervals for three days. A significantly higher lipid oxidation and a lower CHO oxidation were documented with the meal at 1800 hr, in comparison with the meal at 1000 hr. CHO and lipid oxidation circadian rhythms appeared the most affected by meal timing. (B) In a long-lasting protocol (18 days) 10 obese subjects were fed the same hypocaloric diet (a) at 1000 hr only and (b) at 1800 hr only. Calorimetric measures were performed every other day for 2 hr preceding each meal. Before and after the 18-days single meal period, body temperature, plasma cortisol, PRL and TSH were recorded (delta t = 4 hr). A higher lipid oxidation and a lower CHO oxidation were again demonstrated with the meal at 18 hr. Minimal changes of hormonal circadian rhythms were documented suggesting that the hypothalamus-hypophysis network is scarcely affected by meal timing. Weight loss did not vary in both short- and long-term protocol.
Extract from an article on Science daily
scientists studied 16 female rhesus monkeys that were placed on a high-fat diet similar in composition to the diet normally consumed by humans in the United States and other Western countries. During the study, all of the monkeys had their ovaries removed - this simulates a menopause-like state in female monkeys similar to human female menopause. In lower animals both high fat diet and decreased ovarian function lead to weight gain. The contribution of menopause to weight gain in middle-aged women has not been well established, perhaps because many other life style changes generally occur during this period of life, such as changes in eating habits and exercise habits as children grow up and leave home. In this study monkeys did gain about 5% more weight after their ovaries were removed providing clear evidence that ovarian hormones contribute to weight balance in primates, as well as in lower animals. These results were presented at the 2003 Society for Neuroscience Meeting.
The researchers then observed the monkeys for one year. In addition to studying their weight gain, researchers noted how much and when the animals ate, which varied dramatically among the animals observed. Specifically, the researchers found that the monkeys ate between 6 percent and 64 percent of their total calories at night. This is comparable to reports in humans who take in approximately 24 percent to 65 percent of total calories at night.
"It was really interesting to see that the monkeys who ate most of their food at night were no more likely to gain weight than monkeys who rarely ate at night," said Elinor Sullivan, an OHSU graduate student conducting research along with Cameron at the Oregon National Primate Research Center. "This suggests that calories cause weight gain no matter when you eat them."
Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen.
Keim NL, Van Loan MD, Horn WF, Barbieri TF, Mayclin PL.
Source
U.S. Department of Agriculture, Agricultural Research Service, Western Human Nutrition Research Center, Presidio of San Francisco, CA 94129, USA.
Abstract
The purpose of this study was to determine whether meal ingestion pattern [large morning meals (AM) vs. large evening meals (PM)] affects changes in body weight, body composition or energy utilization during weight loss. Ten women completed a metabolic ward study of 3-wk weight stabilization followed by 12 wk of weight loss with a moderately energy restricted diet [mean energy intake +/- SD = 107 +/- 6 kJ/(kg.d)] and regular exercise. The weight loss phase was divided into two 6-wk periods. During period 1, 70% of daily energy intake was taken as two meals in the AM (n = 4) or in the PM (n = 6). Subjects crossed over to the alternate meal time in period 2. Both weight loss and fat-free mass loss were greater with the AM than the PM meal pattern: 3.90 +/- 0.19 vs. 3.27 +/- 0.26 kg/6 wk, P < 0.05, and 1.28 +/- 0.14 vs. 0.25 +/- 0.16 kg/6 wk, P < 0.001, respectively. Change in fat mass and loss of body energy were affected by order of meal pattern ingestion. The PM pattern resulted in greater loss of fat mass in period 1 (P < 0.01) but not in period 2. Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern in period 1 (P < 0.05) but not in period 2, corresponding with the fat mass changes. To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but ingestion of larger PM meals resulted in better maintenance of fat-free mass. Thus, incorporation of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-free mass.
Martin Berkhan Quote.... '' in controlled studies, late eating patterns are superior for fat loss and body composition.''
Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.
Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.
Source
The Robert H. Smith Faculty of Agriculture, Food and Environment, Institute of Biochemistry and Food Science, The Hebrew University of Jerusalem, Rehovot, Israel.
Abstract
This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters. Hormonal secretions were also evaluated. Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. On day 0, 7, 90, and 180 blood samples and hunger scores were collected every 4 h from 0800 to 2000 hours. Anthropometric measurements were collected throughout the study. Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMA(IR)), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-? (TNF-?), and interleukin-6 (IL-6) levels were observed in comparison to controls. The experimental diet modified daily leptin and adiponectin concentrations compared to those observed at baseline and to a control diet. A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity. It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome. Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.
