As the sayings go, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” and “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” These age-old pieces of wisdom highlight the importance of meal timing, a concept supported by modern chronobiology.
Research shows that consuming more calories earlier in the day can aid in weight loss and improve metabolic health. If you’re considering having just one meal a day, make it breakfast. Eating the same number of calories at breakfast is significantly less fattening than consuming them later in the day. However, it’s often easier to skip breakfast than dinner.
Participants: Overweight and obese women with metabolic syndrome
Design:
• King/Prince/Pauper Group: 700 kcal breakfast, 500 kcal lunch, 200 kcal dinner (50%/36%/14%)
• Pauper/Prince/King Group: 200 kcal breakfast, 500 kcal lunch, 700 kcal dinner (14%/36%/50%)
Results:
Despite equal calorie intake, the King/Prince/Pauper group lost more than twice as much weight and shed an extra 2 inches off their waistlines over 12 weeks. They lost a total of 19 pounds compared to the Pauper/Prince/King group’s 8 pounds.
Design:
• Bigger Breakfast Group: Consumed 50% of daily calories at breakfast, 30% at lunch, and 20% at dinner
• Smaller Breakfast Group: Consumed 20% of daily calories at breakfast, 30% at lunch, and 50% at dinner
Results:
The bigger breakfast group experienced significantly greater weight loss, about 9 pounds more, over eight weeks with no significant differences in overall calorie intake or physical activity.
Participants: Overweight homemakers
Design:
• 70% Caloric Intake Group: 70% of calories consumed at breakfast, morning snack, and lunch; 30% at afternoon snack and dinner
• 55% Caloric Intake Group: 55% of calories consumed up to and including lunch; 45% in the afternoon and evening
Results:
Significantly more weight loss was observed in the group consuming 70% of their calories earlier in the day.
To optimize weight loss and metabolic health, follow the principles of “Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” and “Eat breakfast yourself, share lunch with a friend, and give dinner to your enemy.” Make breakfast your main meal of the day. If this is not feasible, prioritize lunch over dinner. Adjusting your meal timing can make a substantial difference in your overall health and weight management.
