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A recent study published in the International Journal of Behavioral Nutrition and Physical Activity highlights two crucial habits that may help individuals achieve a lower body mass index (BMI): extending the overnight fasting period and having an early breakfast. Conducted by the Barcelona Institute for Global Health (ISGlobal), the research suggests that managing not only what we eat but also when we eat is essential for effective weight management.
Study Overview
The research involved over 7,000 volunteers aged 40-65 from the GCAT | Genomes for Life cohort, a project led by the Germans Trias i Pujol Research Institute (IGTP). Participants initially provided data in 2018 regarding their weight, height, eating habits, and other lifestyle factors, alongside socioeconomic status. Five years later, more than 3,000 participants returned for follow-up visits, during which their measurements were re-registered, and additional questionnaires were administered.
Key Findings
Luciana Pons-Muzzo, a researcher at ISGlobal and now at IESE Business School, stated, “Our results align with other recent studies that suggest extending the overnight fast could help maintain a healthy weight, particularly if paired with early dinners and breakfasts. This pattern may better align with circadian rhythms, enhancing calorie burning and appetite regulation.” However, Pons-Muzzo cautions that more robust evidence is necessary before making definitive recommendations.
The study also revealed intriguing gender differences. Women generally exhibited lower BMIs, a higher adherence to the Mediterranean diet, and a lower tendency to consume alcohol. Conversely, men who consumed their first meal after 14:00 typically fasted for around 17 hours and demonstrated less healthy lifestyle choices, including a higher likelihood of smoking and alcohol consumption, reduced physical activity, and lower adherence to the Mediterranean diet.
Insights on Intermittent Fasting
The study explored different methods of intermittent fasting, focusing specifically on overnight fasting. It noted that for a subgroup of men who practiced intermittent fasting by skipping breakfast, this approach showed no significant impact on body weight. Camille Lassale, ISGlobal researcher and senior co-author of the study, stated, “Other intervention studies involving individuals with obesity have found that skipping breakfast is no more effective than simply reducing calorie intake for long-term weight loss.”
The Concept of Chrononutrition
This research contributes to the emerging field of “chrononutrition,” which examines not only dietary intake but also the timing and frequency of meals. Anna Palomar-Cros, a researcher at ISGlobal, emphasized the importance of understanding how irregular eating patterns can disrupt the body’s circadian system, which regulates various physiological processes.
This study is part of ISGlobal’s ongoing investigation into chrononutrition, which has previously linked early meal timings to reduced risks of cardiovascular disease and type 2 diabetes.
Conclusion
As scientists continue to unravel the complexities of diet and its relationship with weight management, the insights from this study underline the significance of meal timing in achieving a healthy BMI. While further research is needed, these findings could pave the way for more effective weight management strategies in the future.
Reference:
Pons-Muzzo, L., de Cid, R., Obón-Santacana, M., Straif, K., Papantoniou, K., Santonja, I., Kogevinas, M., Palomar-Cros, A., & Lassale, C. (2024). “Sex-specific chrono-nutritional patterns and association with body weight in a general population in Spain (GCAT study).” International Journal of Behavioral Nutrition and Physical Activity. DOI: 10.1186/s12966-024-01639-x.
