Food Timing - Does it matter?

The simple answer to this question is yes and no. Like most things in life it depends on the context. I'm going to answer the question from the perspective of the majority of my clients who have the goal of fat loss and hopefully crush a few myths as we go. I'm also going to keep it as simple as possible so as not to confuse you any further.

The most important factor is energy balance. If you want to lose fat then a negative energy balance must be created. Basically, you need to burn more calories than you consume. This can be done by increasing energy expenditure and decreasing calorie intake. A nice healthy relationship between the two is optimal for good health and sustainable progress. When you burn those calories and when you consume them really doesn't matter. Here's a couple of the things I discuss most with clients.

1. Breakfast.

If you're not a fan of breakfast, and feel good in the morning without it, don't have it!! The rumour that breakfast is the most important meal of the day was started by Mr Kellock himself and he's done well out of it! And no you're not more likely to lose weight if you start your day with a lovely bowl of Special K and it doesn't kick start your metabolism! Always look at who's sending the message and ask yourself what they stand to gain. Personally I love breakfast and never leave home without it but that"s because that"s what works best for ME. I opt for proteins and fats for breakfast and dinner and leave most of my carbs for post training. I try and space my protein evenly throughout the day. However if I want toast for breakfast I'll have it. Carbs are not the enemy and they DO NOT stall fat loss......but that's a topic in itself.

2. Meal frequency.

Now this is another tricky one. In an ideal world we'd break down the daily calories and protein over 4 or 5 meals which would be evenly spaced throughout the day. We'd time fats and carbs based on our body type and everything would be just tickity boo. Energy and blood sugar levels would be relatively stable, hunger controlled and the digestive system wouldn't be under too much stress at any one time. For some this is completely doable, in which case it's the way to go. For others it's completely impractical.

Family, work, lifestyle factors have huge implications on what we eat and when. Even with the best intentions and preparation it's not always possible. So does that mean you're doomed? Of course it doesn't. Ultimately what matters is energy balance. From a fat loss perspective the most important factor is that over every 24 hour period you consume less calories than you burn. Your body doesn't really give a toss about the whats and whens. The whats and whens affect our health and performance but they have much less of an impact on fat loss. If you're an endurance athlete and eat to fuel performance then the whats and when are extremely important, but that again is an entirely different topic.

So, if you're like Jean who wants to shift some body fat, being as consistent with your nutrition as possible will pay off. Figuring out what works best for you is the way to go. Getting to know your habits, strengths and weakness is key. Learning how different food affects you at different times of the day should be a focus. Each and every one of us needs a different approach to fat loss and until we understand our own body and it's triggers the process will be a chore.

Oh.....one last point......eating quickly doesn't prevent weight loss!!! It may cause you to overeat due to not giving your brain a chance to recognise hunger cues. But the actual time you take to eat a meal doesn't affect fat gain/loss!

Over and out. Enjoy whats left of this snowy weekend.

For further info on this topic or personal training and online coaching enquiries please email me at lyndsaygallacher@gmail.com or complete the contact section above.