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Introduction
The topic of whether hunger and satiety are affected by the time of day has generated considerable interest within the nutrition research community. Researchers have been particularly intrigued by the potential influence of circadian rhythms on caloric intake throughout the day.
Initially, a number of studies proposed that consuming high energy intakes in the morning could lead to significantly greater weight loss compared to evening consumption. And while much attention was placed on the hypothesis that differences in expenditure were the cause, more recent research has called that into doubt.
And so, it is crucial to consider the possibility that other factors may be contributing to the outcomes observed in the intervention trials. In recent years, a series of papers has suggested an alternative explanation; the impact of time-of-day energy intake on appetite and hunger.
In this episode, Alan and Danny take a look at the current evidence related to this connection between time-of-day, appetite, and energy intake. And then, from that, what does this mean for how calorie distribution may affect dietary intake, body composition and health.
Related resources
- Join the Sigma newsletter for free
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- Become a member of Alan Flanagan’s Alinea Nutrition Education Hub
- Studies referenced:
- Jakubowicz et al., 2013 – High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women
- Scheer et al., 2013 – The internal circadian clock increases hunger and appetite in the evening independent of food intake and other behaviors
- Qian et al., 2019 – Ghrelin is Impacted by the Endogenous Circadian System and by Circadian Misalignment in Humans
- Jakubowicz et al., 2012 – Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults
- Ruddick-Collins et al., 2022 – Timing of daily calorie loading affects appetite and hunger responses without changes in energy metabolism in healthy subjects with obesity
- Beaulieu et al., 2020 – Impact of Meal Timing and Chronotype on Food Reward and Appetite Control in Young Adults
- Vujovic et al., 2022 – Late isocaloric eating increases hunger, decreases energy expenditure, and modifies metabolic pathways in adults with overweight and obesity
- Related podcast episodes:
- Satiety Ratio & Time of Day
- Circadian Evening Peak in Appetite
- Circadian Effect on Ghrelin Concentrations
- Ghrelin & Energy Distribution
- Big Breakfast Study
- Late Eating Study
- Chronotypes & Appetite
The Hosts
Click through to your app of choice to listen and subscribe:
Dr. Alan Flanagan has a PhD in nutrition from the University of Surrey, where his doctoral research focused on circadian rhythms, feeding, and chrononutrition.
This work was based on human intervention trials. He also has a Masters in Nutritional Medicine from the same institution.
Dr. Flanagan is a regular co-host of Sigma Nutrition Radio. He also produces written content for Sigma Nutrition, as part of his role as Research Communication Officer.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
The topic of whether hunger and satiety are affected by the time of day has generated considerable interest within the nutrition research community. Researchers have been particularly intrigued by the potential influence of circadian rhythms on caloric intake throughout the day.
Initially, a number of studies proposed that consuming high energy intakes in the morning could lead to significantly greater weight loss compared to evening consumption. And while much attention was placed on the hypothesis that differences in expenditure were the cause, more recent research has called that into doubt.
And so, it is crucial to consider the possibility that other factors may be contributing to the outcomes observed in the intervention trials. In recent years, a series of papers has suggested an alternative explanation; the impact of time-of-day energy intake on appetite and hunger.
In this episode, Alan and Danny take a look at the current evidence related to this connection between time-of-day, appetite, and energy intake. And then, from that, what does this mean for how calorie distribution may affect dietary intake, body composition and health.
Connection to Previous Episodes
#469: Chrononutrition – New Findings & Updated Views
- While past podcast episodes have covered various aspects of chrononutrition, the latest research has added important pieces to the puzzle and has led to both Alan and Danny updating their views on certain sub-topics.
- In this episode, we look at recent research (including that from the Big Breakfast Project) and how understanding and conclusions from the field have shi ed over time.
- You can find the episode page here.
