Researchers have found that the frequency and timing of meals plays a key part in weight regulation.
Using data compiled from over 50,000 participants, researchers from the Loma Linda University School of Public Health and the Czech Republic found that there were 4 key factors in decreasing BMI.
These were: eating only once or twice each day; fasting for up to 18 hours each night; eating breakfast; and making breakfast the largest meal of the day.
In the study, those who consumed most of their calories at breakfast had a higher decrease in BMI than those who ate more at lunch.
The study found that there was a clear link between higher BMIs and eating more than three times a day, with snacks included, and consuming the majority of calories at dinner.
The authors said: “Our results suggest that in relatively healthy adults, eating less frequently, no snacking, consuming breakfast, and eating the largest meal in the morning may be effective methods for preventing long-term weight gain.”
Researchers also found that, regardless of meal pattern, there was an increase in weight gain each year until the age of 60.
“Before age 60 years, those eating calories earlier in the day had less weight gain,” Fraser said, adding that after age 60, the same behaviour tended to produce a larger rate of weight loss than average. “Over decades, the total effect would be very important.”
