Lose weight faster by eating carbs in the evening only

[Turkish Juicer]

If you are slimming you'll lose weight quicker if you confine your carb intake [like pasta, rice, bread, potatoes and fruit] to the evenings. Nutritionists at the Hebrew University of Jerusalem discovered this when they put about sixty overweight poli***en and women on a six-month diet.

Intermittent fasting is popular the sports world, not least because of the good results that trainers and athletes have had with this. Take a look at the website of bodybuilder, trainer, consultant and writer Martin Berkhan [leangains.com]. The essence of intermittent fasting is that, instead of trying to divide up the different classes of food you eat, as many dieticians recommend, you concentrate your food intake so that you have relatively long periods of not eating.

There are several ways of doing intermittent fasting. Berkhan advises that you only eat during an eight-hour period of the day, and that you plan your workouts in the first part of that eight-hour period. Your biggest meal, which is also the one containing the most carbs, you plan for after your training session.

That this approach may be effective is confirmed by the Israeli study, which will soon be published in Obesity. In the study, test subjects with a BMI of over 30 followed a diet that contained 1300-1500 calories per day. The energy was derived for 20 percent from proteins, 30 percent from fat and 50 percent from carbohydrates.

The control group divided their carb intake over the day; the experimental group ate as much of their carbs as possible at the evening meal. The experimental group ate a breakfast of nuts and low-fat yogurt or cream cheese, and lunch consisted of meat with vegetables.

Concentrating the carbohydrates in the evening meal resulted in a higher weight loss, as the table below shows. The control group lost five kg fat; the experimental group lost seven kg.







The researchers asked the police subjects how hungry they felt, and translated their answers into hunger-satiety scores [H-SSc]. The higher the score, the less the hunger. As the experiment wore on, the sensation of hunger diminished in the experimental group.

Concentrating carb intake in the evening meal was also more healthy, and resulted in an increase in the secretion of the 'good fat hormone' adiponectin. Adiponectin helps the muscles to absorb more nutrients from the bloodstream. In addition, the concentration of inflammatory proteins such as CRP, TNF-alpha and Interleukine-6 decreased more in the experimental group than in the control group. The ‘morning’ insulin and glucose levels were lower in the experimental group than in the control group, and their concentration of HDL, 'good cholesterol', was higher.

"We have demonstrated improvement in hunger/satiety status, persistence in the weight loss process, better anthropometric outcomes, improved insulin sensitivity, improvement in metabolic syndrome parameters, less inflammation and hormonal changes, following simple carbohydrate manipulation", the researchers conclude. "Our results provide a scientific basis for proposing possible dietary alternatives that may be beneficial for people suffering from obesity, insulin resistance, and the metabolic syndrome and experiencing difficulties in maintaining a weight loss diet over the long term."

Source: Obesity (Silver Spring). 2011 Apr 7. [Epub ahead of print].

ergo-log

[Turkish Juicer]

bump for more reads!..

[RaginCajun]

i have been doing the IF diet since the beginning of the year and love it! my 'hunger' hormones still come about in the morning but they are better than they were in the past.

[gbrice75]

I'm a little confused on this one. The article states that Berkham recommends concentrating all macros into an 8 hour period, with the largest (and higest carb content) meal being eaten PWO. So far, i'm good, this is exactly what Leangains is.

Here's my issue: Berkham (at least according to this article) doesn't specify when this 8 hour period should be, however the experimental group "ate as much of their carbs as possible at the evening meal" ... which seems to insinuate the workouts took place in the evening.

I have followed Leangains quite extensively and know for a fact that Martin worked to make Leangains as flexible as possible, i.e. for those who workout in the morning, afternoon, evening, etc. It really doesn't matter so long as you fast for at least 16 hours and do not exceed 8 hours with your feeding window.

My point being - I don't think eating carbs in the evening had anything to do with the results. Rather, it was the fact that the bulk of carbs were eaten PWO... which was after a fast of at least 16 hours... when the body can really use them.

Perhaps i'm misunderstanding, or perhaps the article was written to mean something else... but I am not understanding the correlation between Leangains and the idea of carbs in the evening, as that is not what Leangains is about.

[Turkish Juicer]

hey gab,

my understanding is that the authors of this article are making a reference to leangains since it has been very popular lately for the amount of controversy it has successfully created, as i take their reference to be more of an analogy between the conducted study and where it overlaps with the whole philosophy/application of intermittent fasting.

as for the title ''lose weight faster by eating carbs in the evening only'', it is obviously a dramatic title trying to get as much attention as possible by creating a controversy in the face of the long accepted mainstream line of thought that one is better off consuming carbs early in the day as opposed to evening to keep the fat away.

this is my interpretation.

[Turkish Juicer]

double post

[gearbox]

i would make sense if there work outs were at night like gbrice said.

[calstate23]

If you are slimming you'll lose weight quicker if you confine your carb intake [like pasta, rice, bread, potatoes and fruit] to the evenings. Nutritionists at the Hebrew University of Jerusalem discovered this when they put about sixty overweight poli***en and women on a six-month diet.

Intermittent fasting is popular the sports world, not least because of the good results that trainers and athletes have had with this. Take a look at the website of bodybuilder, trainer, consultant and writer Martin Berkhan [leangains.com]. The essence of intermittent fasting is that, instead of trying to divide up the different classes of food you eat, as many dieticians recommend, you concentrate your food intake so that you have relatively long periods of not eating.

There are several ways of doing intermittent fasting. Berkhan advises that you only eat during an eight-hour period of the day, and that you plan your workouts in the first part of that eight-hour period. Your biggest meal, which is also the one containing the most carbs, you plan for after your training session.

That this approach may be effective is confirmed by the Israeli study, which will soon be published in Obesity. In the study, test subjects with a BMI of over 30 followed a diet that contained 1300-1500 calories per day. The energy was derived for 20 percent from proteins, 30 percent from fat and 50 percent from carbohydrates.

The control group divided their carb intake over the day; the experimental group ate as much of their carbs as possible at the evening meal. The experimental group ate a breakfast of nuts and low-fat yogurt or cream cheese, and lunch consisted of meat with vegetables.

Concentrating the carbohydrates in the evening meal resulted in a higher weight loss, as the table below shows. The control group lost five kg fat; the experimental group lost seven kg.







The researchers asked the police subjects how hungry they felt, and translated their answers into hunger-satiety scores [H-SSc]. The higher the score, the less the hunger. As the experiment wore on, the sensation of hunger diminished in the experimental group.

Concentrating carb intake in the evening meal was also more healthy, and resulted in an increase in the secretion of the 'good fat hormone' adiponectin. Adiponectin helps the muscles to absorb more nutrients from the bloodstream. In addition, the concentration of inflammatory proteins such as CRP, TNF-alpha and Interleukine-6 decreased more in the experimental group than in the control group. The ‘morning’ insulin and glucose levels were lower in the experimental group than in the control group, and their concentration of HDL, 'good cholesterol', was higher.

"We have demonstrated improvement in hunger/satiety status, persistence in the weight loss process, better anthropometric outcomes, improved insulin sensitivity, improvement in metabolic syndrome parameters, less inflammation and hormonal changes, following simple carbohydrate manipulation", the researchers conclude. "Our results provide a scientific basis for proposing possible dietary alternatives that may be beneficial for people suffering from obesity, insulin resistance, and the metabolic syndrome and experiencing difficulties in maintaining a weight loss diet over the long term."

Source: Obesity (Silver Spring). 2011 Apr 7. [Epub ahead of print].

ergo-log

As you stated before comparing a Pro Bodybuilder to an average weight lifter isn't comparable......Can you please tell how the Average hard trainer compares to women.....Let alone OBESE women???

Again, though this is why I really don't like "Studies".....Sooo many variables to be considered and what is to pin point and say this or that was the true reason for weight loss???

Were all the women given the same amount of calories/marcos.....Did they adjust calorie/marcos to based off ones weight and body fat percentage??? What if to women are the same size and bf% and they are given the same amount of calories/macros but one of them has a faster metabolism??? That means two women given the same amount of calories/macros would not be fair because the one with a faster metabolism would lose more weight....

As we all no there is NO EXACT number of calories of macros anyone can pin point on a person and say this is EXACTLY how many calories you need to maintain without losing or gaining....(Not even Steven Hawking) Therefore, this would automatically make this study IRRELEVANT. If one can not pin point the EXACT amount of calories one needs in a day that would mean guesstimating....But you can't guesstimate a TRUE STUDY...This is why nutrition can only be assumed but everything is trial and error with each person.

Some studies are relevant though...For instance, if one is talking about gravity there is no if, ands, or buts......We drop something from a building it is going to fall 100% of the time.

To me, I would look at this study and say you have one group that is basically doing atkins diet for the first part of the day and the other is not...Maybe the big factor was they were dropping weight during the large portion of the day when they are also moving around/exercising mostly during that point as well....

Or maybe even the fact that eating late at night DOES IN FACT speed one's metabolism up in the middle of the night leaving less room for storage of fat......

I know you claim that eating frequent meals does not speed one's metabolism but I can tell you one 100% percent of the time when I have a big meal before bed I am ALWAYS literally 10x times more hungry when I wake up...And when I don't eat at all before bed or very little I am not hungry at all when I wake up....And this is not a one time occasion thing...It will happen every time.

Thus, I need no further proof as I can experience day in and day out that our metabolism speeds up every time we consume food....And it should, looking at our bodies natural way of adapting....

[Turkish Juicer]

As you stated before comparing a Pro Bodybuilder to an average weight lifter isn't comparable...... I never stated this. Show it to me. Can you please tell how the Average hard trainer compares to women.....Let alone OBESE women???You are nitpicking again, this study was not solely conducted on obese women. Also, there is a difference between over weighing and being obese, the article does NOT suggest that subjects were obese, rather they were overweight.

Again, though this is why I really don't like "Studies".....Sooo many variables to be considered and what is to pin point and say this or that was the true reason for weight loss???This is the very nature of nutrition science as its subjects are humans which are uncertain variables. If this is bothering you so much, stay away from discussions regarding the subject and stick with what you know works for you the best instead.

Were all the women given the same amount of calories/marcos.....Get over constantly emphasizing the word ''women,'' half the subjects in the study were men and I am getting the idea that you are doing this on purpose for whatever reason you may have. Did they adjust calorie/marcos to based off ones weight and body fat percentage??? What if to women are the same size and bf% and they are given the same amount of calories/macros but one of them has a faster metabolism??? That means two women given the same amount of calories/macros would not be fair because the one with a faster metabolism would lose more weight....You are mistaking nutrition science with a concrete form of science here. Out of 7 billion people on earth, I couldn't show you two individuals with the exact same metabolic type and rate. When you say that ''it means two women given the same amount of calories/macros would not be fair because the one with a faster metabolism would lose more weight,'' the proper answer would be ''duh!'' Seriously dude, your expectations do not have their match in real world and your rhetoric is premature.

As we all no there is NO EXACT number of calories of macros anyone can pin point on a person and say this is EXACTLY how many calories you need to maintain without losing or gaining....(Not even Steven Hawking) Therefore, this would automatically make this study IRRELEVANT. If one can not pin point the EXACT amount of calories one needs in a day that would mean guesstimating....But you can't guesstimate a TRUE STUDY...This is why nutrition can only be assumed but everything is trial and error with each person. No breaking news here. You must be really excited typing these posts to prove a point but the points you are trying to make are already well accepted by me and many other forum members here. And no, this would NOT automatically make this or any other human study irrelevant only because exact number of calories to maintain or loose weight cannot be determined and stated. The main idea behind conducting this study was to show that a low cal diet leads to weight loss and carbs can be eaten ate night during this regimen and still be able to loose weight. You are so focused on your passion of rotting every study conducted on humans regarding nutrition that you have lost your ability from the start to actually stay focused to why these studies are being conducted in the first place. This is also why I pulled back from the earlier post titled ''to eat or not to eat'' because you made your motives pretty clear from the start, hence making me loose all interest to read and contribute to these threads.

I know you claim that eating frequent meals does not speed one's metabolism but I can tell you one 100% percent of the time when I have a big meal before bed I am ALWAYS literally 10x times more hungry when I wake up...And when I don't eat at all before bed or very little I am not hungry at all when I wake up....And this is not a one time occasion thing...It will happen every time. You got it wrong again. I don't claim that eating frequent meals does not boost metabolism. It is rather that I disagree with the claim that eating frequent meals boosts metabolism since this claim has not been proven in any way. It is a claim that someone came up with in the 90's and this claim has traveled its path through word-of-mouth to our day. I also don't understand the correlation you are trying to make above between eating frequent meals, boosted metabolism and eating a large meal before bed and waking up 10 times more hungry. How is eating a big meal before bed and waking up 10 times more hungry serve the frequent meal theory?

Thus, I need no further proof as I can experience day in and day out that our metabolism speeds up every time we consume food....And it should, looking at our bodies natural way of adapting....This study was not posted to prove or disprove your previously made points in other threads. I know for a fact that there are many other forum members who are intrigued with these studies regardless of the soft spots some of these studies have, as they don't seem to sweat every bit of every study that has been conducted so far unlike you do. I get it, you will stick with what is proven to work for you and this is just fine for me because I do the same. No one is trying to argue for or against your very own philosophy of doing what works for your body, so it may be a good start to displace yourself from the center of these threads.

... and for the record, I have never suggested that a lifter would actually benefit more from eating one or two meals a day when I was taking steps towards deconstructing the meal frequency myth since it is often presented a stone written element where one will not grow and/or develop immense fat tissue due to decremented metabolic rate if frequent meals are not implemented throughout the day. When I argue against the line of thought behind small frequent meals, this does NOT necessarily mean that I am suggesting the exact opposite, being 1-2 large meals a day. I am trying to understand why you have a tendency to read into my posts, can't really come up with an answer though. My suggestion would be 3-4 meals as opposed to both 1-2 large meals and 6-8 small meals, which is quite on the moderation side of meal frequency. Also, I am well aware of the fact that you are diabetic, which means small frequent meals will work better for you than anyone else concerning metabolic responses revolving around blood sugar.

On a last note, I would like to answer a previous question of yours: why do I think our bodies would operate differently than pro BBs and its reflections on diet. Well, here is how: If you are looking at a super heavy weight lifter who is around 280lbs off season, then you are looking at a daily caloric intake at around 9000cals (give and take). It would take a mentally insane person to suggest that a lifter at that size would benefit from 1-2 large meals as opposed to diving his massive daily calorie intake to 6-8 meals. However, if you are a natural amateur lifter with a BW of 150lbs per se, I don't see how it would be such a disaster if you ate a total of 3 meals a day and hit your daily TDEE of 2600 cals in three sittings.

[Turkish Juicer]

double post

[calstate23]

... and for the record, I have never suggested that a lifter would actually benefit more from eating one or two meals a day when I was taking steps towards deconstructing the meal frequency myth since it is often presented a stone written element where one will not grow and/or develop immense fat tissue due to decremented metabolic rate if frequent meals are not implemented throughout the day. When I argue against the line of thought behind small frequent meals, this does NOT necessarily mean that I am suggesting the exact opposite, being 1-2 large meals a day. I am trying to understand why you have a tendency to read into my posts, can't really come up with an answer though. My suggestion would be 3-4 meals as opposed to both 1-2 large meals and 6-8 small meals, which is quite on the moderation side of meal frequency. Also, I am well aware of the fact that you are diabetic, which means small frequent meals will work better for you than anyone else concerning metabolic responses revolving around blood sugar.

On a last note, I would like to answer a previous question of yours: why do I think our bodies would operate differently than pro BBs and its reflections on diet. Well, here is how: If you are looking at a super heavy weight lifter who is around 280lbs off season, then you are looking at a daily caloric intake at around 9000cals (give and take). It would take a mentally insane person to suggest that a lifter at that size would benefit from 1-2 large meals as opposed to diving his massive daily calorie intake to 6-8 meals. However, if you are a natural amateur lifter with a BW of 150lbs per se, I don't see how it would be such a disaster if you ate a total of 3 meals a day and hit your daily TDEE of 2600 cals in three sittings.

Yes, I am nitpicking, sort of just messing with you.

But my point about a large meal at night and metabolism would be our bodies our on a time clock, per se. Naturaling adapting to the way we eat, times we go to sleep, etc. etc...

I would assume most people do not eat a large meal before going to bed....Then assuming that our bodies will naturally slow their metabolism around our normal bedtime and when we are actually asleep. Meaning, by eating large meal before bed we could counter act our hiberation/fasting state slow metabolism and increase it during our sleep..

Like I stated already, if I have a large meal before bed I tend to wake up much much more hungry. My interpretation of this would be that I sped up my metabolism during sleep thus making me more hungry when I woke up...

Although, I have never incorporated that into a daily diet routine, it kind of interests me to try it out to see how my body will respond...Assuming I wake up more hungry everytime, perhaps I can increase my metabolism during sleep which might have it's benefits

I don't know, if you normally don't have a large meal before bed try it and see if you wake up more hungry. Maybe, it will be different for you...

[RaginCajun]

Yes, I am nitpicking, sort of just messing with you.

But my point about a large meal at night and metabolism would be our bodies our on a time clock, per se. Naturaling adapting to the way we eat, times we go to sleep, etc. etc...

I would assume most people do not eat a large meal before going to bed....Then assuming that our bodies will naturally slow their metabolism around our normal bedtime and when we are actually asleep. Meaning, by eating large meal before bed we could counter act our hiberation/fasting state slow metabolism and increase it during our sleep..

Like I stated already, if I have a large meal before bed I tend to wake up much much more hungry. My interpretation of this would be that I sped up my metabolism during sleep thus making me more hungry when I woke up...

Although, I have never incorporated that into a daily diet routine, it kind of interests me to try it out to see how my body will respond...Assuming I wake up more hungry everytime, perhaps I can increase my metabolism during sleep which might have it's benefits

I don't know, if you normally don't have a large meal before bed try it and see if you wake up more hungry. Maybe, it will be different for you...

i see what your saying about the large meal before bed. i have around 1000-1200 cals around 800pm everynight and still wake up hungry. it usually subsides some when i have a cup of joe. i have only been eating like this since the 1st of the year. was at 186 Jan 1st, now at 173. i still have a ways to go but it is easier to me to track cals eating only two big meals a day. i am curious as to how my metabolism changed from eating 6-8 meals a day just 6 months ago to eating 2-3 meals a day in an 8 hour window.