Elle Rambles

In this week's episode Jules and Elle talk about practical ways to manage hunger in a calorie deficit with the following 8 tips! 1. Prioritize Protein 2. Focus on Fiber-Rich Foods 3. Include Healthy Fats 4. Choose Low-Calorie, Voluminous Foods 5. Avoid Refined Carbs and Sugar 6. Avoid Drinking your Calories 7. Moving Your Body 8. Meal Timing (Research Study) Research study on Morning loaded and evening loaded diets https://pmc.ncbi.nlm.nih.gov/articles/PMC9605877/ This study investigated the effects of meal timing on weight loss and energy expenditure (EE) in a controlled 4-week randomized crossover trial. Participants followed two different calorie intake patterns: morning-loaded (ML) and evening-loaded (EL) diets. There were 30 total participants. The ML group consumed 45% of their daily calories at breakfast, 35% at lunch, and 20% at dinner, while the EL group consumed 20% at breakfast, 35% at lunch, and 45% at dinner. While the weight loss was even amongst the two groups, the ML group reported less