Did you know that your body may burn more calories processing a substantial breakfast than an equally large dinner?
A study published in The Journal of Clinical Endocrinology & Metabolism found that the body burns approximately twice as many calories through digestion and nutrient processing after breakfast than after dinner, even when the meals contain the same number of calories.
THE POWER OF THE MORNING MEAL
Researchers investigated how meal timing affects metabolism by comparing participants’ responses to high- and low-calorie meals consumed at different times of the day.
The findings showed that diet-induced thermogenesis, or the energy the body uses to digest, absorb, and process food, was approximately twice as high after breakfast as after dinner, regardless of whether participants consumed a high- or low-calorie meal.
The study also found that eating in the morning resulted in smaller increases in blood glucose and insulin levels than eating an equivalent meal in the evening.
In contrast, participants who consumed a low-calorie breakfast reported increased feelings of hunger throughout the day, particularly cravings for sweets.
Researchers explained that the body’s metabolic response to food varies depending on the time of day, suggesting that meal timing plays an important role in energy expenditure and blood sugar regulation.
The findings indicate that the body expends more energy processing food in the morning, while consuming a large meal in the evening produces a lower thermogenic response and a greater rise in blood glucose and insulin levels.
WHAT SHOULD YOUR BREAKFAST INCLUDE?
Based on the findings, the researchers suggested that eating a substantial breakfast rather than a heavy dinner may help support metabolic health.
However, the study focused on meal timing and calorie distribution rather than prescribing a specific breakfast menu.
A balanced morning meal may include protein, fiber-rich carbohydrates, fruits or vegetables, and healthy fats to support energy levels and satiety throughout the day.
Meanwhile, opting for a lighter evening meal may help limit large post-meal increases in blood sugar.
