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.