When to eat question

Hirgy03

I've heard a lot of different things regarding how one should eat throughout the day. One thing I keep hearing from folks I know is that you shouldn't eat later in the day, at least not as much as earlier in the day. I trust what I hear from people on this site a lot more than the Joe-schmoes I deal with regularly, as you folks are so dedicated and seemingly educated on this stuff.

I basically start small, eat a bigger lunch and supper, then a few snacks to get to my calorie goal for the day (usually a couple low-cal beers at night is what puts me over my calorie goal....I know its bad, but that is my regular routine in all honesty). Anyway, I've heard from folks that I shouldn't be eating anything after around 7-8 at night (usually in bed by 9:30, up around 4:30 AM).

Should I be loading heavier in the morning, and less after around 6, or does this really matter that much? My normal breakfast is betweeen 150-250 calories.

Thanks for any input on this, as its been "weighing" on me lately (pun intended)

Bobby__Clerici

It's junk science....more or less....:bigsmile:
Don't worry too much about this.
If you want to try different food intake routines, have at it. I believe in experimenting with "bro-science" so long as it's not too absurd.
I found that I enjoy Intermittent Fasting 6 days per week.
It helps control my calories, and it appears to help with fat loss.
I eat in an eight hour window after fasting for 16 hours. It's just something I wanted to try, and I found that it helps.
Everybody is different, and you need to research new things, then give those a go that strike your fancy.
It's like the first experiments in drilling for oil; sometimes you just need to sink a well to hit pay dirt, and other times you come up dry.
Good Luck!

jacksonpt

For 90% of people, nutrient timing is largely irrelevant. Whether you get them all in 1 meal at 10pm, or in a bunch of little meals throughout the day, it doesn't much matter as long as total consumption (both cals and macros) is correct.

neverstray

It doesn't matter at all. I try to eat light all day because I like to eat at night when I'm lazy. I enjoy a nice dinner, and PB&J as a snack and maybe some other stuff to graze. So, I'll eat like 1/3 of my calories in the day, and eat the other 2/3 at night. It works really well for me. Do whatever you want. Some people swear by never eating after 7pm. I don't think it's that, it's more just a simple and pure calorie restriction that is working for them, but they don't know the difference.

Athijade

Meal timing and frequency have no impact on weight loss or metabolic rate.

It is all personal preference.

Bobby__Clerici

For 90% of people, nutrient timing is largely irrelevant. Whether you get them all in 1 meal at 10pm, or in a bunch of little meals throughout the day, it doesn't much matter as long as total consumption (both cals and macros) is correct.

^^^^^^^^
This Totally

Bobby__Clerici

Meal timing and frequency have no impact on weight loss or metabolic rate.

It is all personal preference.

I agree, and yet I have gleaned much from just trying different things. You're right. It's personal preference.
Some folks make a religion of it.
That I find absurd.

SideSteel

I would absolutely let personal preference and gym performance dictate your decisions on meal frequency/timing.

BurtHuttz

Experiment! At least one study I've found indicates that larger consumption of protein in the mornings in men tends to lead to greater satiety throughout the day, making one less prone to snacking.

But it all depends on what feels best for you, which is guaranteed to be different than others.

Crayvn

I would absolutely let personal preference and gym performance dictate your decisions on meal frequency/timing.

THIS^^^

1holegrouper

I would time your meals in a way that you are maximizing your energy levels and are able to maintain your calorie deficit goal discipline. If it requires eating at funky times or frequency so be it.

Edit; its highly individual and even then, what works for you now may not work for you later. I don't think any approach is wrong or any approach is best as long as you are feeling good and stoked about it.

gp79

I'm on the personal preference bandwagon. I've tried several methods to see how I liked each. I did the 6 small meals throughout the day for a year straight, followed by 8 straight months where I ate only once per day. In both scenarios I ate all of my calories and met my macronutrient goals. Neither worked better for me than the other. Eating once per day is much more convenient but becomes difficult when you want to be social on the weekends etc. Each have their pros and cons.

Now...I do whatever I want.

Chief_Rocka

I would absolutely let personal preference and gym performance dictate your decisions on meal frequency/timing.

What if I don't workout at a gym?

ninerbuff

I eat when I'm hungry.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Crayvn

I would absolutely let personal preference and gym performance dictate your decisions on meal frequency/timing.

What if I don't workout at a gym?

then focus on personal preference

SideSteel

I would absolutely let personal preference and gym performance dictate your decisions on meal frequency/timing.

What if I don't workout at a gym?

I couldn't find anything on pubmed to link so I'm temporarily defeated.

Lois_1989

I'm the same, but I think that is just what happens now days. Logically it should be a big breakfast and then get lighter because you will burn and use those calories through out the day whereas if you eat a big meal in the evening it just sits in your stomach and gets digested and (apparently) stored as fat. I would take the last bit with a pinch of salt. Plus possibly if you ate a big breakfast you would be less likely to snack during the day, because logically you should still be full.
BUT like I said, I leave early in the morning and don't have time to make a big breakfast so it's cereal and in the evening it's more sociable to sit down to a big meal. So it would never pan out that way for me. I think it's down to your routine, what you have time for and mainly what it is you are actually eating. So I wouldn't stop by a greasy cafe, just to get your big meal in at the beginning of the day, stick to what you have.

SoDamnHungry

I eat when I'm hungry as long as it fits within my calories. If your method is working for you, then stick with it. Eating early or late doesn't matter. I used to eat up right up until bed (I only don't do it now because I use a mouthwash you can't rinse for 30 minutes after using).

cwolfman13

For 90% of people, nutrient timing is largely irrelevant. Whether you get them all in 1 meal at 10pm, or in a bunch of little meals throughout the day, it doesn't much matter as long as total consumption (both cals and macros) is correct.

Definitely this. I do eat about 5 times per day, but that's only because I get hungry otherwise. Doing that, my 5 "meals" do tend to be in a similar calorie range. I do find it difficult to eat big meals these days as it leaves me feeling bloated and lethargic...eating 5 smaller meals just helps me to be satiated, but not overly stuffed. Other than that, I don't think it makes any difference at all.

nekia84

Agree with most of the stuff already said. Everyone's body is different. I tend to gain more weight when I skip meals because I am prone to overeating. I've always been taught that eating 3 balanced meals a day and 3 small healthy snacks in between keeps your metabolism up and helps sustain your energy level at the gym to effectively burn more calories. Weight loss results in more calories burned vs total caloric intake and there's no mention of timing of those calories in this equation. I would however stay away from eating before bed as your body goes into a lower metabolic state during sleep and takes longer to process the food you just ate. In my experience, it has been helpful to avoid eating (at least calorie laden foods) a few hours before bed. Hope this helps.

SideSteel

Agree with most of the stuff already said. Everyone's body is different. I tend to gain more weight when I skip meals because I am prone to overeating. I've always been taught that eating 3 balanced meals a day and 3 small healthy snacks in between keeps your metabolism up and helps sustain your energy level at the gym to effectively burn more calories. Weight loss results in more calories burned vs total caloric intake and there's no mention of timing of those calories in this equation. I would however stay away from eating before bed as your body goes into a lower metabolic state during sleep and takes longer to process the food you just ate. In my experience, it has been helpful to avoid eating (at least calorie laden foods) a few hours before bed. Hope this helps.

Re: eating at night--For digestive discomfort it may matter individually. For weight loss, it's irrelevant.

fitnesspirateninja

My short answer is that I eat when I am hungry.

My longer answer is that I eat three medium meals and three snacks throughout the day. My diary, which I haven't been using lately, reflects this. I have it set up like this:

Breakfast

Morning Snack

Lunch

Afternoon Snack

Dinner

Evening Snack

If I am hungry and it's later in the evening I'll eat something. It took some time for me to learn the difference between actual hunger and emotional or boredom eating. I am in a place now where I rarely feel the need to eat because I don't feel well or because I'm bored. I listen to my body when it tells me I need to eat.

That being said, I think everyone is different and you should do what works for you as long as it is within reason.

SideSteel

You do not need to worry about "burning off your meals" to prevent acute fat storage.
You can literally eat your food in one big meal before bed and (performance and stomach discomfort aside) you'll still lose weight provided that total intake leaves you in a caloric deficit.

Fat storage goes up after a meal and fat oxidation stops. In between meals, fat oxidation goes up and fat storage goes down.

All that matters is that fat oxidation exceeds fat storage. In an energy deficit this will happen whether you eat a huge breakfast and a small dinner, or whether you skip breakfast and lunch and eat your late night dinner in bed.