Eating at certain times in order to enhance fat loss outcomes has been somewhat of a popular topic among health enthusiasts. Ever heard of the saying “no carbs after 5 p.m.” or “eating breakfast is best for fat loss.” This is referred to as nutrient timing, and it seems to be perpetuating the confusion around nutrition. It’s confusing enough to understand what to eat and how much, but when to eat adds another dimension of complication. But is it really necessary for weight loss? It is no wonder that many people simply throw their hands in the air and turn to diet programs that give you shakes and tell you when to drink it. 

Using a meal replacement system may be a good idea to chase down a short-term weight-loss goal, but this is certainly not the answer to achieve long-term sustainable results. The primary reason why such fad diets are initially successful with weight loss is because they simply place you in a caloric deficit. Meal replacement systems and fad diets can be a very expensive way of getting you to consume less food, in addition to potentially causing some very negative metabolic adaptations if sustained over a long period of time. 

Let me explain. Every person has a unique basal metabolic rate (BMR) that is the number of calories your body needs to function with the absence of activity (lying down). This is represented by a caloric number and does not account for any movement or the added energy expenditure that we need to walk, think, work and exercise. In order to account for our activity, we need to multiply our unique BMR by an activity factor to obtain our estimated total daily energy expenditure (TDEE). This can be calculated using the Schofield equation based on your height, weight, gender and age. Eating below your BMR for a long period of time is very dangerous not only for continued weight loss but overall health. Eating this little simply does not adequately nourish the body for optimal functioning. 

So the bottom line is, if you want to lose weight in a healthy manner, aim to eat somewhere below your TDEE and above your BMR; this will put you in a safe deficit. If you want to gain weight, eat above your TDEE. If you eat below your BMR for a sustained period, you will likely lose weight in the short term but probably notice negative changes in mood, energy, sleep, and cognitive function, and also likely become stagnant in your weight loss progress. 

Now, let’s get back to nutrient timing. Nutrient timing is a theory indicating that eating meals at particular times of the day will enhance a certain outcome, such as muscle gain, weight loss, and physical performance. And while there may be some anecdotal evidence for performance athletes, there is little scientific evidence to support the benefits of nutrient timing for weight loss. This means, yes, you can eat carbohydrates before bed, you don’t have to rush home to scarf down protein 30 minutes after your workout, and there is no real difference in weight loss outcomes if you eat three meals a day, six meals a day, or practice intermittent fasting. As long as you are adhering to the principle of eating below, at, or above your TDEE, your long-term results are the same. 

Eating an adequate distribution of carbohydrates, protein, healthy fat, vitamins and minerals is also essential for sustainable fat loss and optimal health. And as a general guide, you should ensure that your plate is filled with mostly vegetables, a palm-sized portion of lean meat (or equivalent to 20-40 grams of protein), and enough carbohydrates and fats to provide your body with adequate energy. Understanding macronutrients is also vitally important for health and weight loss, and I will cover this topic in-depth next month, so stay tuned. 

APPLICATION TOOLS:

In order to calculate your TDEE, please go to https://www.cassandraandvernice.com/calorie-calc. I also recommend using the app My Fitness Pal to track your calories and macronutrients to help you with your nutrition goals. 

Please note that the above information is targeted to the general population and should not supersede any medical advice or be adhered to if you are pregnant or have any known medical conditions that are impacted by your nutrition.