Effects of Meal Timing on Fat Loss & Appetite | Educational Video

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Effects of Meal Timing on Fat Loss & Appetite | Educational Video | Biolayne

Рет қаралды 52,742

Dr. Layne Norton

Күн бұрын

Пікірлер: 146

@Huldru Жыл бұрын

Purely anecdotal. If I have breakfast I feel like starving all day long regardless of size. I need a big lunch and dinner with a couple snacks in between to stay out of a big surplus.

@Huldru Жыл бұрын

Which really sucks, I want to eat breakfast.

@Joy80JJ Жыл бұрын

Same here not hungry in AM. Never was a morning eater even as a kid. I eat breakfast foods for lunch or dinner.

@Year_Of_The_Cat Жыл бұрын

Well, after all energy balance rules the day.

@gregegan79 Жыл бұрын

Same. I have gone to a protein shake with water for breakfast and bulk of calories between 12 to 8

@Huldru Жыл бұрын

@@Year_Of_The_Cat I just wish energy balance didn’t feel so much like walking a tightrope.

@enanthate Жыл бұрын

Layne is definitely a legend and a true gentleman. Providing even a direct link to the study instead of just paraphrasing it and expecting everyone to just believe it.

@Magic_beans_ Жыл бұрын

Re: hunger during the day - They noted insignificant differences in sleep quality, but I’d have been interested to see how that progressed as they got deeper into dieting.

@llTheJVlusicInMell Жыл бұрын

Yeah, my sleeping quality gets destroyed after 3 weeks eating more in the morning. When I realized I started dieting by eating more at noon and started being able to maintain the diet longer.

@JoeKool33 Жыл бұрын

For the algorithm....and because Layne is a good dude.

@mindyourbody2274 Жыл бұрын

Hats off to you that even going through low phase in personal life and relationship you are spreading knowledge regularly through it can be seen on your face and stress you're in ❣️

@ZootSuitSanta 8 ай бұрын

What happened to him?

@AustrianEconomist Жыл бұрын

Holy f*** what a gorgeously designed study. Brilliant. I wish more of science was as elegant as this. Incredible breakdown as well, as always 💪🏻

@TeamYouphoric Жыл бұрын

The best time to eat for fat loss is the time when you won't overeat.

@DrAJ_LatinAmerica Жыл бұрын

Agree. Must do what works for each person. I lost 100lbs by eating a tiny bit all day long from 5:am till 12 pm. Sometimes would even get up an eat in the middle of the night just to see what would happen. Lots of nuances. Sun, sex, stress, exercise, activity levels, sleep, type of food, food volume, past health history and present health status........ Three months was a liquid diet, then six months vegetarian and then to carnivore. Case by case. Everyone slightly different. Different starting point. Different emotional status.... Plus because of my work and travel I have no consistency in sleep time or eating time or even food, many times I get stuck eating MRE's on missions.

@Year_Of_The_Cat Жыл бұрын

Yeah, energy balance rules the day, whatever you can adhere to is right for you.

@p-anilsson6306 Жыл бұрын

For me it really works to eat a Big breakfast to keep hunger controlled over the day, it has been crucial for me during my journey of fat reduction (150 pounds in 20 months)

@jellis9618 Жыл бұрын

Same here. I find that unless I eat an absurdly large breakfast, my energy level falls off rapidly in the early afternoon. I am trying to gain weight though so the more calories, the better.

@johnnyrotten1666 Жыл бұрын

I just noticed this about myself too. Before I would eat a small breakfast and lunch so I can eat a bigger dinner. The idea is that I could feel good in the evening by eating a big dinner and not go to bed hungry. The problem is I'm hungry all morning and all afternoon because I wouldn't eat much. But even after dinner I feel good for about an hour then I'm hungry again. So I'm basically hungry almost every hour of the day. But one day I was just really hungry and ate a big breakfast. Since I didn't have much calories to spare I ate a small lunch and then ate a small dinner. I noticed I felt ok after lunch and ok after dinner even though I ate light for those meals. I did get a bit hungry by bed time but not nearly as hungry as I used to get. So lately this is how I've been eating. Big breakfast, light lunch, light dinner, or medium breakfast, medium lunch, and light dinner. This way is so much better because I feel good in the morning and afternoon because I got to eat a decent amount and I'm not nearly as hungry as night unlike before where I was hungry all the time.

@mando3651 7 ай бұрын

I did IF all last year and gained weight. Because I would starve all day and binge eat in the evening. Before that I managed my weight and was steady eating a high protein moderate carb breakfast. GoGoing back to eating breakfast this year.

@ahmedzakikhan7639 6 ай бұрын

I don't have time for it ; I have office

@4biddenro Жыл бұрын

Would've been cool, to ask the participants, after the study, which of the 2 would they rather opt for their day to day life. To see which one has more adherence.

@JohnL9013 Жыл бұрын

Super solid study and great analysis, Layne. Congrats on the win at Nationals!

@richos5535 Жыл бұрын

If I have a big lunch I can go without dinner (yes less calories than both combined), and can make it through the rest of the day/night , that's the way I lose / maintain weight, I love breakfast so won't give that up. All psychological no doubt.

@MSJARELA Жыл бұрын

I feel like these results won’t necessarily shock many of us. Still great to have this data.

@richardmiddleton7770 Жыл бұрын

Biggest problem... hunger or stress/anxiety/boredom?! Prolonged fasting is the only way to put things into perspective. Empty stomach feeling, stomach growling etc. Is not true hunger, hunger is when you feel faint and loose strength, even then it's likely just low sodium/electrolytes. It's also about programming, if you have always eaten early in the day, you will always feel hungry early in the day because your mind is expecting it.

@andrewkupkee Жыл бұрын

I've been binging on your channel lately. I've tried every diet you can think of and I sometimes get paralysis from analysis. Thanks for cutting through all the bullshit. Facts are facts and you explain it simply. For your algorithm request. I owe you that

@shantanusapru Жыл бұрын

2:20 to 2:34 -- Yes, which is why this is basically a POC (proof of concept) study; this may not be very practical & may not show long term, real-world results...But, no doubt, this is a well-designed, well-conducted study. My only critique might be that they did not (attempt to) control & match the participants' energy expenditure -- like cardio, resistance training, or even simple walking...this can potentially have a confounding effect on the results & its interpretation... And, as always, an excellent break down & analysis by Layne!

@arpadnagy1354 Жыл бұрын

Layne = Legend

@Angelblive Жыл бұрын

Love this type of content bro helps me make better informed decisions! Thank you Layne!

@mateuszc70 Жыл бұрын

Great study breakdown

@DraperJake Жыл бұрын

I really could take or leave breakfast just fine on 9/10 days without feeling more or less hungry. But there are days where I just need some food in the morning. I'm not doing some strict fasting protocol, I just don't see a reason to eat if I'm not hungry.

@mando3651 7 ай бұрын

Youre a an OG in the fitness truth game. Salute Doc 👊🏼

@jou561 Жыл бұрын

Very cool study. Thank you for breaking it down!

@emilybarry9410 Жыл бұрын

Great summary Layne! I just finished listening to Simon at the Proof podcast on this. Recommend!!!

@limitisillusion7 Жыл бұрын

I don't find hunger to be a constant. Usually after breakfast (~1400 calories) I'll get ravenous for 10 minutes right after my stomach empties and my stomach is still churning. But then I'll shift out of it and won't be hungry till dinner. This is something I think would happen to a lot of people if they weren't conditioned to eat 3 meals a day with snacks in between. Until I get to that empty stomach where the glycogen from my breakfast is readily available, I feel sluggish... like there's a bunch of food sloshing around in my stomach. Makes sense I guess. I have a physical job so I think it helps my body shift from wanting to digest food to burning glycogen and fat better than if I just sat their and let myself get hungry again.

@DaTaRaZoR Жыл бұрын

Thanks brother for bringing us these studies, we greatly value your opinion on these subjects.

@jellis9618 Жыл бұрын

Great breakdown. Stoked to see you were on Huberman’s podcast. That episode is next on my list.

@seanpowerfitness Жыл бұрын

People will still argue about this when it's so individual and changes person to person

@billycasimir1469 Жыл бұрын

Love the idea of REPS. Thank you!

@alfonso365 Жыл бұрын

Great breakdown. 👍🏼

@AislingDonohoe Жыл бұрын

Sorry to hear about Holly and yourself Layne.

@iiJDSii Жыл бұрын

Great study, great breakdown 💯

@patrickwendling6759 Жыл бұрын

If I eat anything,, small, medium or large breakfast even so much as toast then my appetite is through the roof until lunch,, I learned just to fast/wait until lunch to have my 1st meal..

@Macgee826 4 ай бұрын

Same

@buajoa Жыл бұрын

Thank you for awesome update on research :) good stuff as usual.

@scottyg5403 Жыл бұрын

Love these breakdowns but over the years I've lost over 70lbs and kept it off! Find out what works for you! My breakfast is my pre workout meal so yes it's high in healthy calories.

@timtrainage Жыл бұрын

Always the most informative

@michellethoe7380 Жыл бұрын

Thank you for a solid breakdown and I appreciate The groups were 50-50 men/women.

@ObboB223 Жыл бұрын

Great study

@LeftyRighty2 Жыл бұрын

see in the news feed "some new study says you should do xyz to lose weight" ... oh i can wait to get home and see layne explain the exact opposite and _why_ the study didn't say that :)

@andrewzach1921 Жыл бұрын

For the algorithm, thanks for video Layne

@jessicagonzaleztoro4851 Жыл бұрын

Amazing video. Great study and analysis of it. Love the "do what works for you" bit.

@MrLimo217 Жыл бұрын

Wow, an in depth study :O

@donking3360 Жыл бұрын

Thaks again Layne. Ill b signing up for ur REPS review subscription

@GRPABT1 Жыл бұрын

That's a surprisingly thorough study, that still leaves questions. Why must science tease us so?

@jerrymorals7178 Жыл бұрын

Great Video!!

@dr.corneliusq.cadbury6984 11 ай бұрын

When I eat breakfast I tend to eat better quality food and it keeps hunger in check. When I skip meals I feel fine at first but when it catches up to me I start hunting for calories.

@jpzsports Жыл бұрын

Great video!

@RuiMiguelDaSilvaPinto Жыл бұрын

I don't like to have breakfast I have black coffee, when I have breakfast I kind of get very hungry before lunch... strange...I know. I usually pig out during hollidays as I love trying breakfasts from the hotels I stay, I specifically choose hotels with good breakfast 😋 I get excited during the first day, I try everything, the second day I choose the ones I liked, third day...back to coffee ☕️

@Hapotecario 11 ай бұрын

Eating more in the early day might work better for weight loss in a controlled situation. If you are doing it by yourself. You eat big in the morning and then you double down in the evening. lol

@nancyfryhover Жыл бұрын

Ok, but still, we are each an experiment of one, ourselves. So, so ,so many differences in each body. Lean on known science results and then figure out what works best for you. I am 72 and hope you youngens learn this earlier✌

@westfieldartworks8188 Жыл бұрын

I'm a night time trainer and eater. I feel though that I was lighter and leaner back when I ate more of my calories earlier in the day.

@M2IceMan Жыл бұрын

Hey Layne can you do informational video about TMAO? The information online is so scarce and conflicting that I am unsure whether it is harmful or not and thus making red meat, fish eggs etc. bad for your health because of the carnitine and choline. I am currently supplementing with l-carnitine and I am quite curious to hear your opinion on TMAO and also if garlic or something else can help reduce it (if it is indeed harmful).

@deanstephens3163 Жыл бұрын

When I eat a larger meal in the evening I usually just have to allow a little more time before weigh in. I always just assumed digestion time.

@heartscreature Жыл бұрын

Thanks

@pippobaudo4418 Жыл бұрын

Grazie from Italia

@Gogoplex Жыл бұрын

Ben Bikman at Max Lugavre podcast, stated at mark 51:10 that it's better to eat more early in the day. Referring a new study. What do you think about this?

@lukeclaydon6670 Жыл бұрын

Great 👍

@DonnieDarko727 Жыл бұрын

Chrono nutrition. Time traveling dieters!

@Wealth.is.Health Жыл бұрын

Thanks man!

@rachelmel Жыл бұрын

Aren't all the media pubs sensationalizing this study as if eating in the morning helps with weight loss?! I've seen that headline several times in relation to this study. Just crazy how they'll spin it for clicks.

@0h2ezy Жыл бұрын

Love to be educated… for the algorithm

@xylology_est2018 Жыл бұрын

I agree that measuring a1c for this is nonsense unless they were trying to isolate confounding variables. Did they address priming and previous habits in relation to AM/PM appetites related to satiety? I don't know the biological underpinnings, but anecdotally, when I go weeks without breakfast, it's hard for me to eat much when I finally do eat breakfast; whereas, when I regularly eat breakfast, I can't eat enough in the AM.

@dlloydy5356 Жыл бұрын

Great thanks

@Alex-ry6cd Жыл бұрын

Such a cool f*cking study. Pardon my French, but it was warranted.

@dialamark7863 Жыл бұрын

Hello, thank you for your videos. Can you please speak about female hormones and what are the best ways to restore them?

@zakazan8561 Жыл бұрын

why didn't they just take the blood first thing in the morning before the participants had food? That would have been the best time for both of them and would have eliminated the results the early meal group had.

@HkFinn83 Жыл бұрын

I’m just wondering if the law of thermodynamics still applies here. Maybe that’s an interesting topic; whether that still applies, or does total calories become irrelevant when we get detailed with macros and timing.

@shaunstroud7987 Жыл бұрын

Awesome breakdown as always.Wonder if there was any difference in their sleep 🤔

@joeymak2000 Жыл бұрын

I am literally hungry 24/7 😭😂

@jamesswanson4391 Жыл бұрын

I guess I would rather have ghrelin be lower during the day, than while I'm sleeping 🤔

@stevea1131 7 ай бұрын

Maybe I’m missing something, but wouldn’t the morning satiety rating reflect the evening load meal of the night before for that group? Did they just not eat the night before?

@kimdavis7812 Жыл бұрын

If I have breakfast I get hungrier sooner as the day goes on

@wendywertz8828 3 ай бұрын

FLA❤

@chefe2152 Жыл бұрын

Are we talking with conjunction with excercise ? Or just by itself? Thank you.

@donwinston Жыл бұрын

I think it is silly to have expected any differences in the first place. Also why in the world would the results be different if they would've continued the study for a full year?

@adrian-gr8hg Жыл бұрын

Thank you Layne.

@Michaah Жыл бұрын

I Like getting a huge meal in for lunch, that keeps me energized until the evening when I work out. The time until lunch isn't that bad since I have something to do and this distracts me from the hunger :D in the morning I drink a what protein shake. Layne do you have any considerations for protein absorption rate if you eat it in a whole meal like some beef with some greens and some carbs like potatoes? I hope It that it is not ot fast enough for you to overconsume protein and turn it into glucose

@byNetak Жыл бұрын

why not measured after the launch? for example at 4 PM

@llTheJVlusicInMell Жыл бұрын

In my case, I sleep terribly when eating less at noon. Not because I can't sleep but because my sleeping quality gets completely destroyed. I rather be hungry during the day, I have ADHD, I dont even notice.

@mckinleaf Жыл бұрын

ha, I'm the opposite. My ADHD makes it very hard to tune out physical discomfort, including hunger. And I can't focus on anything else because the discomfort has captured my attention

@NickD25 Жыл бұрын

So would it be safe to say "do what works for you!"? What I mean by that is I'm having a bigger meal in the morning since I'm working out after but I'm so hungry at night that I end up cheating. After seeing this video I'm wondering if I should be better off switching to smaller breakfast but bigger dinner so that I'm more satiated at night...

@ssholum Жыл бұрын

Unless your workouts are heavily focused on cardio, you shouldn't need that much preworkout food. It probably varies from person to person as to how much is satisfying (or even too much), but I'm good with 60g of oats with a serving of casein (~370kcal) 2 to 3 hours before my workout. Personally, I feel really uncomfortable if I train any closer to my last meal. I've also tried training with less (~180kcal, 34g protein) food in the morning, since it helps me control my appetite better, but then I feel weak during my workout. Purely anecdotal, but maybe that helps you decide a good meal size to try.

@boneTHUGS111 Жыл бұрын

debate bart kay dude

@gokukakarot1855 Жыл бұрын

For the algorithm

@aidanoconnell5664 Жыл бұрын

Cool. 😎

@MsJo74 Жыл бұрын

what you thinking about recent views on reverse dieting not really being a thing? I am not bringing this up to press buttons, just interested on your thoughts. Great content as usual!

@biolayne1 Жыл бұрын

Objectively define ‘not being a thing’