Hormonal
Consuming the majority of daily carbohydrates at dinner, while maintaining a standard low-calorie diet, results in greater weight loss, improved satiety, and better metabolic markers compared to distributing carbohydrates evenly throughout the day.
If you are trying to lose weight, try moving most of your carbohydrates (rice, pasta, bread, fruit) to your evening meal. Keep your total calories and protein/fat intake the same as you would normally. This simple shift may help you feel less hungry during the day and lose slightly more weight than if you spread those carbs out evenly.
Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMAIR)... were observed in comparison to controls.
Why this rating
Randomized controlled trial with a moderate sample size (n=78 enrolled, n=39 analyzed for blood), but limited generalizability to non-police populations and short duration (6 months).
Source
Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner
Sigal Sofer et al. · Obesity · 2011
DOI 10.1038/oby.2011.48
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