I’ll try not to get too science geeky on this post and just bullet the promising highlights. Read a summary by Robb Wolf about two recent studies regarding partitioning macronutrients (Carbs, Proteins & Fat). Robb’s a a very knowledgeable Health and Fitness expert who’s also a bio-chemist. Hence the reason I’ll try to give you the cliff note version.
Two papers from the same researchers showed that eating the majority of your carbs in the evening may help you lose fat, by increasing your satiation hormone Leptin while also reducing inflammation.
According to Robb, these studies are “pretty good” because they are a Randomized Control Trial format. Some may criticize the results because the subjects weren’t locked up in a hospital room for months and the researchers don’t really know exactly what the groups ate, but none the less I also feel that what they revealed might be pretty useful for you and I.
In a nut shell here’s what they found:
- The experimental group was prescribed a standard low-calorie diet (20% protein, 30-35% fat, 45-50% carbohydrates, 1300-1500 kcal) providing carbohydrates mostly at dinner.
- The control group received a standard low-calorie diet (20% protein, 30-35% fat, 45-50% carbohydrates, 1300-1500 kcal), providing carbohydrates throughout the day.
- Food quality crappy! Lots of toast and no-calorie sweeteners.
- Insulin (sugar regulating hormone)
- Leptin (satiation hormone)
- Ghrelin (hunger hormone)
- Adiponectin (glucose regulating and fat releasing hormone)
- BMI (Body Mass Index)
- Waist circumference.
Results
- Showed much better satiety (weren’t as hungry)
- BMI decreased
- Waist measurements decreased
- Increased daytime leptin levels. (Leptin usually decreases appetite as long as we are not leptin resistant!)
- The increased daytime leptin levels meant less hunger for carbs-at-night group.
Big Take-Away
What do ya think? Give it a try and let us know your results in the comment section. I’m gonna and I’ll let you know how it goes for me.