Macro partitioning
Distributing a fixed caloric deficit with higher energy intake in the morning (breakfast, morning snack, lunch) compared to the evening (afternoon snack, dinner) results in significantly greater fat loss and improved insulin sensitivity than an equal-calorie diet with more evening intake.
To maximize fat loss, shift the majority of your daily calories to the morning. If you are eating a fixed number of calories for weight loss, make breakfast, morning snack, and lunch account for about 70% of those calories, and save only 30% for afternoon snack and dinner. This timing strategy has been shown to improve fat loss and insulin sensitivity compared to eating more in the evening, even if total calories are the same. Start by making your breakfast substantial and gradually adjust your evening portions to fit this ratio.
These data suggest that a low-calorie Mediterranean diet with a higher amount of calories in the first part of the day could establish a greater reduction in fat mass and improved insulin sensitivity than a typical daily diet.
Why this rating
Randomized controlled trial with a small sample size (n=36 completers) and short duration (3 months).
Source
Morning Meal More Efficient for Fat Loss in a 3-Month Lifestyle Intervention
Mauro Lombardo et al. · Journal of the American College of Nutrition · 2014
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