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A calorie is a calorie, right?
Well, not really. When you eat may be as important as what you eat. In a recent study in the International Journal of Obesity, mice fed during their usual sleep hours (daytime in the mouse world) weighed 7.8% more than mice that ate at night (when your average mouse is awake). According to the authors, “Simply modifying the time of feeding alone can greatly affect body weight.”
We have long known the benefits of 5 small meals or snacks daily, rather than stacking all of your calories at night. Skip breakfast, and you’ll over eat at night. Here are some tried and true concepts:
- Each meal or snack should contain protein to keep the metabolism high. Eating protein increases your metabolism.
- Snacks should contain fewer than 200 calories, and be limited in carbs. Ideally, 25 grams or less. High carb snacks make you hungry, and increase insulin, which causes fat building.
- When eating carbs for meals or snacks, add some protein, to reduce the rise in insulin that occurs with eating carbs by themselves.
- Limit eating just prior to bedtime. We burn fat at night, and eating after 9PM may limit your chances of burning fat that night.
I just saw a patient who was eating only one meal daily, but couldn’t stop eating once he began supper. By spreading his intake out over 5 small meals, he was much more successful in losing weight. More importantly, he had more energy and less hunger.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
