Eat More Calories in the Morning to Lose Weight

A calorie is not a calorie—it not only depends what you eat, but when you eat.

Then we’ll resume with:

If you missed the first three videos in this extended series, check out:

Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

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Image credit: Dustin Kirkpatrick

[fakename]

„Kings breakfast, workmans lunch and a beggars dinner“ was a common saying in germany

[claudiaglows]

It is so refreshing to listen to someone with common sense and the knowledge to back it up
Everyone just keeps intermittent fasting, not eating till later in the day and than eating the bulk of their calories before bed, just because they read that intermittent fasting is the way to go.
I am so glad you made this video!

[mosasehloho]

I do believe that every one is different, I lived on eating a healthy and nutritious breakfast every single day and had my late lunch/dinner at around 3:30pm and that would be my last meal. I lost great amount of weight without even exercising honestly, and then I followed intermittent fasting route started breaking my fast and around 12pm and 5:30pm.. Omg! It was terrible, I felt horrible, I was clumsy, annoyed, moody, started snacking of which it was something I NEVER did, actually I went CRAZY and gained all the weight back. It's been 2 weeks since I've gone back to my old routine and I'm feeling a lot better. So for ME having breakfast early at around 9 to 10am is really really important other wise I'd loose my mind! We just have to accept that every one is different and what works for me might not work for you

[carmelacristoforo]

" but then things start to get weird " Love you Dr. Greger!

[kiuka]

I'm wondering how the results would be different if the study would have been conducted in a 50%/50% female male group ? And I wonder also if female hormon cylce is also related to weight wain / loss, if there are any studies, as if there is a chronobiology through the day there maybe is there though the menstrual cycle? Also the same through the year cold / hot months? I know it's so hard to conduct this studies in controled enviroments but it's just so interesting.

[ktteran]

I’ve been doing this! I consume all of my calories until about 4pm. With most being taken in until about noon. I have been falling asleep faster, sleeping deeper, and waking up more energized. I feel leaner too. 🤷🏼‍♀️
Thanks for the info Dr. Greger!

[AnthonyVenmans]

I eat TONS of veggies and a fair amount of protein in the evening (7 - 9 PM).
Lots of carbs/fruits between 11 AM and 1 PM and I workout fasted with water and black coffee (between 8 and 9:30 AM).
Feels great and have tons of energy!

[sharit]

Fascinating information!! Time to stop eating late at night... : /

[WacKaKO]

Okay so I need help on this one. I want to gain weight and decided to make very loaded oat milk (150g oats/500ml water) and drink that for extra calories (564 to be exact). What worries me is the amount of calories can drink in such a short time frame, should I take it slow to avoid digestion issues?

[natemathews]

Well, it seems that after 6pm is the best time to fast!

[dracsharp]

I used to eat a vegetarian diet with 18:6/OMAD fast in the morning with good results then i was convinced to eat later and it led to weight gain and worse mood and less energy, and i was very confused because it promised the opposite. Recently i went back to breakfasts but this time with vegan diet, and i feel good.

[diegocid]

doctor, you’re amazing. Thank you for this information, greetings from Chile!

[philadams]

0:23 - Y axis doesn't go to zero. Slightly misleading chart.

[memofromessex]

Well that's put me off my dinner!

[cerenademe]

This had never worked for me. It just adds more calories to my day. I'm completely good without breakfast most days.

[HamHamDude]

I watched this in the morning. Well, I guess it's time to eat.

[dainasworldnumbers]

I lost eight pounds doing this three years ago. I’m going back to it this week!

[krystalbeauty]

Wowowowoww I’m amazed !! I will be changing my eating habits tomorrow !!

[Auggies]

I always said pizza for breakfast is a perfect start for the day. (sarcasm)

[georgehornsby]

I reckon a large part of it is due to NEAT. If you eat a big breakfast you are going to have more energy and move around more during the day, whether that be fidgeting or walking slightly more. You are going to burn a similar amount of calories in sleep regardless. The dinner group simply has less energy during the day and inadvertently moves less while they are conscious.

Still makes sense to eat more in the morning and less in the evening though since more energy plus easier weight loss can only be a good thing.