Should You Fast In the Morning or Evening?

Should you fast early in the morning or late in the evening if you are adhering to intermittent fasting? What is best for your health goals? This is what we plan to find out in the coming paragraphs.

In the ever-evolving landscape of health and wellness, where dietary trends ebb and flow like tides, one topic has captured the imagination of both researchers and health enthusiasts alike—time-restricted feeding, often synonymous with the popular practice of intermittent fasting.

Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It’s a popular weight loss method because it can be effective in reducing calorie intake and has been linked to a number of health benefits, including improved insulin sensitivity, reduced inflammation, and increased longevity.

People usually do intermittent fasting to lose weight and improve their overall health. It can be convenient and flexible, as there are many different intermittent fasting methods that can be adapted to individual lifestyles and preferences.

The most common type of intermittent fasting is choosing how long you go without eating during each day. Since people do not eat while asleep, it becomes easier to adhere to fasting habits close to sleep time. But then again, should you simply skip breakfast and fast early in the morning, or should you consider skipping dinner and fast later in the evening?

As we navigate the intricacies of metabolic health and nutritional timing, this week’s exploration centres around a groundbreaking meta-analysis that delves into the effects of time-restricted eating. Beyond the conventional calorie-centric approach, this study pioneers a fresh perspective by scrutinizing the temporal nuances of feeding windows and their impact on key metabolic markers.

The information and answers you are about to see regarding this question presented digested by Dr. Layne Norton and the research in question was is titled Circadian alignment of food intake and glycaemic control by time-restricted eating: A systematic review and meta-analysis.

Dr Layne Norton is a scientist, pro natural bodybuilder, raw elite powerlifter, and physique coach, among other things. He received his BS in Biochemistry, and his PhD in Nutritional Sciences. Besides being a coach, he also commands his YouTube channel in which he talks about science and fitness intertwined, sometimes breaking down scientific studies that come out so people can make better informed decisions in their fitness journey.

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In the digital age of information dissemination, where a click of a button can lead to a cascade of videos, articles, and comments, it’s essential to sift through the noise and focus on evidence-backed insights.

Now, let’s delve into the heart of the matter—a new meta-analysis that goes beyond the conventional approaches seen in previous studies. Unlike its predecessors, this research refrains from the intricate dance of calorie equations, choosing instead to focus on the temporal dimension of time-restricted eating. The question at the forefront: Does the timing of our meals matter as much as the content?

As we embark on this journey through the corridors of chrono nutrition, the study in question meticulously examines not only the broad strokes of time-restricted eating but also zooms in on the finer details—early versus late feeding windows. This contrast introduces a layer of complexity that challenges our understanding of how the timing of meals influences metabolic outcomes.

Join me as we dissect the study’s findings, navigating through the implications of early and late time-restricted feeding. We’ll unravel the unexpected twists, challenge preconceptions, and attempt to reconcile the seemingly conflicting data. In doing so, we aim not only to decipher the scientific intricacies but also to empower individuals with knowledge that goes beyond the binary notion of ‘right’ or ‘wrong’ in the realm of time-restricted feeding.

So, buckle up for a journey into the fascinating intersection of time, nutrition, and health. As we navigate the sea of data, let’s keep in mind that the pursuit of knowledge is a dynamic voyage—one that requires an open mind, a critical eye, and an unwavering commitment to the pursuit of truth in the ever-evolving landscape of nutritional science.

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Should You Fast In the Morning or Evening?

The Study: Beyond Calorie Equations

Unlike some previous meta-analyses, this study took a unique approach by not equating calorie intake across different groups. Instead, it focused on discerning the impact of time-restricted eating on metabolic parameters compared to control diets. The crux of the matter lies in the temporal aspect—does the timing of time-restricted eating make a significant difference?

Early vs. Late Time-Restricted Feeding

The study distinguished between early and late time-restricted feeding windows. Early time-restricted feeding involved a daily eating window from 8:00 a.m. to 4:00 p.m., while late time-restricted feeding spanned from the afternoon until 8:00 p.m. The intriguing question: Does the timing of these feeding windows influence metabolic outcomes?

Results: Unraveling the Findings

The overall meta-analysis revealed a reduction in HbA1c, a marker for long-term blood glucose levels, with time-restricted eating. However, there was no notable change in fasting glucose or fasting insulin levels. This aligns with the established understanding that time-restricted eating aids in calorie restriction, leading to improvements in HbA1c and HIR.

The Plot Twist: Early vs. Late

The study’s most unexpected twist emerged when comparing early and late time-restricted feeding. Early feeding seemed more effective in lowering fasting blood glucose and exhibited a potential advantage in lowering fasting blood insulin levels. But before jumping to conclusions, a critical analysis is essential.

Unraveling the Potential Bias

Upon closer inspection, the study’s design revealed a potential bias in favor of early time-restricted feeding. Fasting measurements were taken in the morning, and those following the early feeding window had a four-hour head start in fasting compared to the late group. This led to lower morning glucose levels for the early group, potentially skewing the results.

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The HbA1c Conundrum

Despite the apparent benefits of early time-restricted feeding in fasting glucose, the study failed to demonstrate a significant difference in HbA1c between the early and late groups. HbA1c, a marker reflecting long-term blood glucose control, should logically mirror the differences seen in fasting glucose levels. This incongruity prompts a closer examination of the study’s methodology.

Proposed Improvements in Chrononutrition Studies

To address potential biases, future chrononutrition studies should stagger measurement timings. For instance, comparing early and late time-restricted feeding under similar fasting durations (1-hour, 2-hour, 3-hour post-absorptive states) may provide a clearer picture of their true impact on blood glucose.

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In conclusion, the study suggests that time-restricted feeding is an effective strategy for calorie restriction, with early feeding potentially showing advantages in lowering fasting glucose and insulin. However, the differences observed are not substantial enough to override the importance of adherence. Personal preferences, such as having a hearty breakfast or enjoying a late-night meal, should guide individuals in choosing their optimal time-restricted feeding window.

Ultimately, the key to success in implementing time-restricted feeding lies in finding a schedule that aligns with individual lifestyles and preferences. Whether it’s early or late, the benefits of time-restricted feeding can be harnessed without sacrificing personal enjoyment and adherence. So, as you embark on your journey of intermittent fasting, remember to prioritize what works best for you, and let the science guide, not dictate, your choices.

Watch the video below for Norton’s explanation and deeper understanding of whether you sould fast in the morning or the evening.