p.21
Caloric Timing and Weight Loss
Where can fat intake be placed in a diet?
Fat intake can go wherever calories are desired.
p.5
Dietary Adherence and Hunger Management
Why might overweight individuals experience less hunger with satiating meals early in the day?
Because they tend to have poor diet adherence and may suffer from impulsive snacking.
p.12
Circadian Rhythms and Metabolism
What hormone spikes in the evening and is known as 'the hunger hormone'?
Ghrelin spikes in the evening and is known as 'the hunger hormone'.
p.12
Carbohydrate Timing and Body Composition
What is the suggested timing for consuming carbohydrates to align with hunger hormone patterns?
Consuming carbohydrates mostly at dinner.
p.6
Impact of Late-Night Eating on Health
Why do people who eat late at night tend to gain more weight?
Because they consume more calories and tend to eat higher-calorie foods.
p.2
Insulin Sensitivity and Meal Timing
How does consuming most calories at breakfast affect women with polycystic ovary syndrome?
It improves insulin sensitivity and ovulation rate.
p.3
Effects of Breakfast Size on Appetite and Weight Loss
How does frontloading energy intake affect the thermic effect of food (TEF)?
It increases TEF in the morning and during the daytime but seems to be lower at nighttime.
p.21
Nutrient Partitioning and Macronutrient Ratios
What type of diet is advisable regarding the combination of carbs and fats?
It is advisable to consume a whole-food-based diet with natural mixed meals.
p.18
Nutrient Partitioning and Macronutrient Ratios
Why is it beneficial to combine all three macronutrients in each meal?
Combining all three macronutrients in each meal can increase protein balance, boost metabolism (DIT), and improve the digestion and absorption of other nutrients.
p.21
Caloric Timing and Weight Loss
Is fat intake sensitive to timing considerations?
No, fat intake is probably not sensitive to timing considerations.
p.21
Nutrient Partitioning and Macronutrient Ratios
Do you need to avoid combining carbs and fats in the same meal?
No, you don’t have to actively avoid combining carbs and fats in the same meal.
p.20
Intermittent Fasting and Energy Balance
Does intermittent morning fasting have special effects on metabolism, hunger, or body composition?
No, it does not have special effects for most people, independent of energy balance.
p.15
Carbohydrate Timing and Body Composition
Why might breakfast carbohydrates not count for satiety in individuals with normal carb tolerance?
Because they are often based on highly processed carbohydrate sources, like bread, which are easy to overeat.
p.10
Circadian Rhythms and Metabolism
What are some potential benefits of 'carb backloading' for strength trainees?
Insulin's action may be more anabolic, leptin's circadian rhythm may be set more favorably, and sleep quality may improve via more melatonin production.
p.20
Effects of Breakfast Size on Appetite and Weight Loss
Who generally loses more fat with a large breakfast compared to a small breakfast?
Overweight individuals, especially those with poor carb tolerance.
p.10
Nutrient Partitioning and Macronutrient Ratios
How might 'carb backloading' improve nutrient partitioning?
By improving insulin's anabolic action, favorably setting leptin's circadian rhythm, and enhancing sleep quality through increased melatonin production.
p.19
Dietary Adherence and Hunger Management
Why are high-carb, high-fat foods often overeaten?
Because they are generally highly palatable and easy to consume a lot of calories of.
p.7
Protein Timing and Satiety
What have several studies found about adding a late-night serving of protein?
It has similar body composition effects as an earlier serving of protein and may even benefit lean body mass.
p.12
Circadian Rhythms and Metabolism
What happens to leptin and adiponectin levels in the evening?
Both leptin and adiponectin levels decreased in the evening.
p.20
Dietary Adherence and Hunger Management
Why is fasting through the mornings convenient for certain personality types?
Because they do not have energy compensation after breakfast and generally do not have any appetite in the morning.
p.2
Carbohydrate Timing and Body Composition
What indirect effects on fat loss might occur in carb intolerant individuals who frontload their energy intake?
Increased appetite and decreased activity energy expenditure.
p.13
Protein Timing and Satiety
How significant are the benefits of late-carb-eating compared to protein timing?
The benefits of late-carb-eating are smaller than the effects of protein timing.
p.7
Impact of Late-Night Eating on Health
What is one mechanism by which late-night eating could reduce fat loss, other than increasing energy intake?
Late-night eating could increase the length of the daily eating window, potentially leading to higher actual energy intake.
p.2
Insulin Sensitivity and Meal Timing
How does insulin sensitivity correlate with the thermic effect of food (TEF)?
Insulin sensitivity correlates with a higher thermic effect of food.
p.3
Insulin Sensitivity and Meal Timing
What is one potential reason for greater weight loss success with bigger breakfasts?
It may offset the negative effects of carb intolerance due to higher insulin sensitivity in the mornings.
p.16
Circadian Rhythms and Metabolism
What is the general conclusion about the timing of fat consumption based on current research?
The timing of fat consumption is relatively unimportant compared to carbohydrates and proteins.
p.18
Nutrient Partitioning and Macronutrient Ratios
How do balanced meals affect your metabolism?
Balanced meals increase your metabolism (DIT) more than you would expect based on their macronutrient composition.
p.11
Nutrient Partitioning and Macronutrient Ratios
Why do leptin and adiponectin normally decrease with fat loss?
Because they are secreted by adipose tissue (fat).
p.5
Effects of Breakfast Size on Appetite and Weight Loss
How do type 2 diabetics tend to eat after a large breakfast compared to a small breakfast?
They tend to automatically eat less after a large breakfast.
p.6
Insulin Sensitivity and Meal Timing
How does intense exercise affect insulin sensitivity in exercising individuals?
It improves insulin sensitivity significantly, making the relevance of greater insulin sensitivity in the morning very slight.
p.2
Effects of Breakfast Size on Appetite and Weight Loss
Does having an early breakfast impact fat loss given the same energy intake?
No, having an early breakfast does not impact fat loss given the same energy intake.
p.11
Nutrient Partitioning and Macronutrient Ratios
What are the benefits of leptin and adiponectin for fat loss?
Leptin is a strong appetite suppressor and adiponectin can improve carb tolerance, inflammation, energy expenditure, nutrient partitioning, and satiety.
p.10
Carbohydrate Timing and Body Composition
What is 'carb backloading'?
Consuming most of your carbohydrates later in the day, usually at night.
p.5
Protein Timing and Satiety
What is the effect of low-protein snacks on appetite?
They can anecdotally increase your appetite.
p.20
Nutrient Partitioning and Macronutrient Ratios
What is a potential benefit of protein-sparing modified fast periods for strength trainees?
They may improve nutrient partitioning by synchronizing energy intake with anabolic windows.
p.13
Circadian Rhythms and Metabolism
How can synchronizing your appetite’s circadian rhythm to your meal times affect hunger?
It can help reduce hunger throughout the day.
p.20
Circadian Rhythms and Metabolism
What should you do if you can't train at the physiologically optimal time?
Use caffeine meticulously and maintain a consistent biorhythm.
p.5
Protein Timing and Satiety
What type of breakfast is recommended if you are going to have one?
A substantial, high-protein breakfast.
p.20
Insulin Sensitivity and Meal Timing
Why might intermittent fasting not be advisable for highly active individuals in the mornings?
It might decrease spontaneous physical activity levels and insulin sensitivity.
p.5
Insulin Sensitivity and Meal Timing
Why might intermittent morning fasting not be ideal for most overweight individuals?
Because it backloads calories and has been found to reduce insulin sensitivity.
p.6
Effects of Breakfast Size on Appetite and Weight Loss
What did randomized, controlled experiments show about the effect of eating an early breakfast on body composition?
They showed that whether someone eats an early breakfast or not does not affect their body composition, given the same total macronutrient intakes.
p.2
Insulin Sensitivity and Meal Timing
What effect does a big breakfast have on type II diabetics?
It improves glycemic control.
p.5
Dietary Adherence and Hunger Management
Why is a big breakfast recommended for individuals with poor carb tolerance and overweight individuals?
It tends to make diet adherence easier and reduces impulsive snacking.
p.2
Insulin Sensitivity and Meal Timing
How does not having breakfast affect type 2 diabetics?
It impairs insulin production throughout the rest of the day, causing greater increases in blood sugar after lunch and dinner.
p.20
Carbohydrate Timing and Body Composition
How might carb backloading improve biorhythms and fat loss?
By improving the biorhythms of leptin and adiponectin, leading to better appetite control and nutrient partitioning.
p.14
Carbohydrate Timing and Body Composition
When should evening meals typically contain more carbohydrates?
Evening meals should typically contain more carbohydrates than morning meals unless high volume strength-endurance exercise is performed in the morning.
