Does Meal Timing Matter For Weight Reduction



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But, does meal timing really matter for losing weight? Let’s find out! What is Meal Timing? Meal timing, also known as nutrient timing, is the planned intake of certain macronutrients at certain times of day to promote health, boost workout performance, and/or enhance body composition. Meal timing alone won’t cause you to lose or gain weight, or dramatically increase muscle mass, unless you make changes to your diet, Tills emphasizes.

Simply changing when you eat — for example, having the majority of calories earlier in the day, or maybe trying intermittent fasting as well — will have limited effect if you’re skimping on nutritious foods, she says. Timing our meals this way may lead to better body weight, hormone regulation, blood sugar and cholesterol levels, sleep patterns and other metabolic improvements. The.

Based on research, experts recommend an eating schedule similar to this one for people looking to improve their health or lose weight: Eat a substantial meal within 2 hours of waking up. Skipping breakfast does not lead to weight loss. The body seems primed to use and burn calories in the morning, so plan a nutritious breakfast. Most diet and health advice is broadly based on the assumption that a calorie is a calorie (and it doesn’t matter when they’re consumed). But some research suggests that our bodies actually use calories more efficiently when consumed in the morning as opposed to the evening.

This points to a strategy that could be beneficial for weight loss. Most diet plan and health recommendations is broadly based upon the presumption that a calorie is a calorie (and it does not matter when they’re taken in). But some research suggests that our bodies really utilize calories more effectively when consumed in the early morning rather than the night. This indicate a technique that could be useful.

More evidence suggests it may not be all about what you eat, but when you eat that will help you control your weight. People who finished eating all their meals by early afternoon had smaller. Furthermore, eating during the day also leads to greater weight loss, although scientists are not sure what causes it.

Probably it’s because those who miss their breakfast tend to snack more in. The Critical Importance of Meal Timing for Weight Loss There have been two main changes in dietary habits from the 1970s (before the obesity epidemic) until today. First, there was the change is what we were recommended to eat.

Prior to 1970, there was no official government sanctioned dietary advice. And when it comes to weight loss and maintenance, the timing of your meals is an important factor in maintaining appetite and healthy blood sugar levels throughout the day, says Jim White, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

List of related literature:

A well-timed, well-chosen snack in the afternoon may help you control portion sizes at dinner, or even exercise after work—all of which may lead to better overall nutrition, reduced calorie intake, and weight loss over time.

“Way to Eat: A Six-step Path to Lifelong Weight Control” by Maura Harrigan Gonzalez
from Way to Eat: A Six-step Path to Lifelong Weight Control
by Maura Harrigan Gonzalez
Ebsco Publishing, 2002

Others find it significantly more challenging to start the day with a large meal, and will find it more manageable to break it into multiple smaller meals across the morning.

“Treatment of Eating Disorders: Bridging the Research-practice Gap” by Margo Maine, Beth Hartman McGilley, Douglas Bunnell
from Treatment of Eating Disorders: Bridging the Research-practice Gap
by Margo Maine, Beth Hartman McGilley, Douglas Bunnell
Elsevier Science, 2010

Numerous studies on meal frequency and weight loss have not observed a difference in weight loss when daily calories are matched (11).

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

It’s most helpful when consumed between the time you wake up and your regular lunch hour (if you are not eating lunch).

“The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting” by Jimmy Moore, Dr. Jason Fung
from The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting
by Jimmy Moore, Dr. Jason Fung
Victory Belt Publishing, 2016

Eating heavy meals at breakfast, followed by a medium lunch and a light supper, while consuming the usual amount of calories for the day, may help some overweight people to lose 5 to 10 pounds per month without restricting their calories.

“The Encyclopedia of Nutrition and Good Health” by Robert A. Ronzio
from The Encyclopedia of Nutrition and Good Health
by Robert A. Ronzio
Facts On File, 2003

It will come to expect that the majority of the food you eat is eaten during the day, and because it expects the main meal to be in the morning or afternoon, it actually gets hungrier at those times.

“Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body” by Jon Gabriel
from Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body
by Jon Gabriel
Simon & Schuster Australia, 2009

So this is as simple as having your last meal or snack at 6 p.m. then eating again at 10 a.m. the next day, or having your last meal or snack at 8 p.m., then eating again at noon the next day.

“Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes” by Diane Sanfilippo
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes
by Diane Sanfilippo
Victory Belt Publishing, 2019

However, we recommend eating your biggest meals earlier in the day rather than late at night (i.e., big breakfast, moderate lunch, small to moderate dinner) since we know from studies that movement after meals can help improve digestion and insulin sensitivity, which can be important for long-term fat loss.

“The Ketogenic Bible: The Authoritative Guide to Ketosis” by Jacob Wilson, Ryan Lowery
from The Ketogenic Bible: The Authoritative Guide to Ketosis
by Jacob Wilson, Ryan Lowery
Victory Belt Publishing, 2017

For many, it is helpful to begin after the evening meal, fasting until the next day’s evening meal, so that only two meals are missed.

“Soul Feast: An Invitation to the Christian Spiritual Life” by Marjorie J. Thompson
from Soul Feast: An Invitation to the Christian Spiritual Life
by Marjorie J. Thompson
Westminster John Knox Press, 1995

Indeed, even when I perform a twenty-four-hour fast, such as when I stop eating after dinner on Saturday and don’t eat again until dinner on Sunday, I will often eat more than 2,500 calories for Sunday dinner, so there’s no overall drop in calories.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • And you mention with intermittent fasting that it is not recommended for diabetics because of the decrease in blood sugar from the fasting. I sense some conflicting evidence.

  • I’m diabetic, Been training for 8 months straight. Is there ever a chance for be to be as Big as u. Because I am not seeing 100 gains Agains How hard I realy train

  • super impressive level of research that goes into these videos jeff, just amazing to know that all the information presented is 100% factual

  • I tens to eat the majority of my carbs in the evening/morning as I like to train around 4.30-5.00am.Lunches are protein and fats as I find carbs make me lethargic if I am at work.

  • This is really an informative video.very well explained.I should follow your tips to loose weight.Thanks for sharing the video. Keep going on.

  • Also, to add to what Jeff said at the end for people who aren’t big morning eaters. If you train in the morning then just applying a healthy mix of carbs, fats, and proteins (preferably less fats) you should have a greater experience in the gym. Some ppl like to workout on an empty stomach and make their post workout meal epic and that’s all preference. I prefer kick starting my day with a banana, two slices of ancient grain toast with butter and 4 eggs (preference). Then train. Have a healthy mix of macros for my post workout meal and space my smaller meals throughout the day. I eat even as late as 11:30 p.m., but that’s mostly a protein shake with water to make me feel fuller and keep my protein high. Love the vid and everyone should take this all into consideration.

  • I used to do light circuit training now im doing your built for bad routine. I still eat 3 times a day but my food intakes gone right up!

  • thank you for the video!! I am really struggling with what I should and should not eat, and what times I should eat as well. I had an apple and some popcorn for dinner and I felt really bad because of the carbohydrates at night, but this video really helped me understand that what I ate is not bad.

  • its just not workout…things to do pre and post…also how to maintain healthy lifestyle….all this information is given by your videos…thanks a lot for sharing detailed videos….:)

  • I completely disagree…your body can’t absorb all the nutritients it needs in order to grow repair get stronger in only 2 to 3 meals…if you need 350 gr carbs 250 gr protein and 100gr fats…how can you manage to do that in 3 meals?you think your body can take 80gr protein in one meal (if u are Ronnie of course)…

  • Timing eating is really good for health.
    I will definitely follow your instructions for losing weight. Thank you very much for sharing your thoughts.

  • My tip to losing weight really fast… Eat a toast bread with peanut then work out and then eat tuna for dinner… lost 30 pounds in 2 weeks.

  • Great video Jeff. I like that you can prove the research about the topic, which totally debunks the myths. Keep going man!! I feel good now going to bed with oatmeal and blueberries in my tummy.

  • I would think thatmaybe having a huge meal before bed might not be a good idea because u would get alot of energy from it. And then when u want to go to sleep, u would have to much energy still so it would effect your sleeping habits. Thus not getting enough rest and maybe your body would not recover enough or maybe make u more succeptable to eating more the next day, because u didnt have enough sleep.
    But maybe thats only for me. I try to stay away from huge meals before i go to sleep, else i wont be able to go to sleep right after the meal.

  • First Ill say that I do agree in general but I was particularly looking to see if there was any truth to the myth. Im still wondering what happens to the carbs you eat at night after glycogen stores are restored) since even though RMR doesn’t change it is true that the other 50% of the TDEE. I don’t know… I guess I imagine it doesn’t actually make much of a difference specially if there is a net calorie decrease but I still want to know if it makes a difference to eat carbs before a rugby game, before sitting down at an office or before sleep for example.

  • Great information! I always planned my meals poorly and really struggled with eating versus my workouts. Really gives me some good insight on how to plan better. Thanks!

  • Summarization

    The belief that you will get more fat if you consume carbs before you sleep is wrong based on the thesises you read in this vidoe. You recommend to focus on eating patten following preferences or your schedule.

  • It takes me 45 minutes to eat six ounces of chicken and broccoli… But I can eat three McDonald’s #3 combos in 20 minutes. Because it tastes good.

  • Did he say 26lbs in 6 hours?? Bullshit, not sure of his advice. For his muscle size he is ethier eating 4-6 decent meals to get that food in or it’s a ton of gear ����‍♂️����‍♂️����‍♂️����‍♂️

  • Jeff, do YOU eat carbs before going to bed? You really do that?

    Independently from reading and commenting all the CURRENT (latest) studies, which could be easily contradicted by opposite conclusions in future studies (it happens all the time in the scientific world), it would be interesting to know what do YOU, yourself, CONCRETELY do or don’t do with your body, to get the amazing results you have.

    I mostly work out very late, just before sleeping. As a post workout shake I get whey protein, still avoiding carbs. Honestly.

  • I wake up looking more cut after eating carbs before bed, actually. They help me sleep better. Thanks for the video. It’s about how your own body responds to nutrition, which is most important.

  • What he said took me years to learn:) Its pretty important to remember that you should not just “copy plain plan x and force you into it with violence” You waont do that for long and will fail.

  • My question is could eating late at night affect REM sleep enough, via the energy supplied to the body during food breakdown, to cause sleep pattern issues that could, in turn, lead to more muscle loss instead of fat loss.

  • Baloney! Your food takes around 16-24 hours to digest the food with the juices in your intestine. How can you store it right away lol! Pls leave advice to medical doctors and not bros

  • Jeff! I just would like to say a huge Thanks. I have been watching all your series lately, and it really helps my eating disorder recovery. I think there are so many myths that mislead people to restrict themselves and stressed out..and most of them are totally unnecessary…. Cheers to your own fitness journey and more amazing videos!

  • This is great and informative. Most people are doing these weird yoyo diets and even “larger” individuals are trying to jump on the KETO train which is good but they dont do it correctly… EVER!!! So keep up the good work brother! Keep the info coming.

  • I really impressed of your weight lose tips. In this video we can easily tells steps using and get a great benefits. Thanks for sharing this tips.

  • Awesome information ����
    Does the sensation of craving food is inevitably because your body need nutrients to recover or it can be just related to your habits?
    So my question is: Is it important not being hungry to not be in catabolism?
    Hope my English is not to bad ��

  • Scientists in the Weissmann institute discovered that the same food causes different response in different people. They also made an algorithm to tell what foods are good for you, and what are bad. The research program is ongoing, so you likely need to join to get the algorithm.

    Weissman institute’s infopage

    Research group recruitment page

  • really well proposed diet and health question that deals directly with weight loss, had no idea meal timing combined with the caloric amount would have such an effect on weight loss.

  • I eat before bed every night, I get off work late and don’t have a chance to eat dinner until then, I am relatively lean so yea this is a myth lol

  • 4:35 OH MY GOD. I’m telling exactly this to people, because this is exactly my conclusion/understanding based on years of reading through scientific sources. Finally someone sane who doesn’t think carbs make you fat. I can’t believe the world we live in. A product contains 5 grams of added sugar, or has “carbs” generally, and people lose their shit over it, meanwhile they don’t even think about their fat intake. I could hardly believe what I was seeing when I recently read a post in a nutrition related group from an individual who seemed genuinely frightened by the realization that starches break down to SUGAR in the body.

    And the idea that refined sugar is “poison”… Recently I was told to substitute sugar with dates in a spinach-peanut butter ice cream recipe I shared that has 300 grams of spinach and 30 grams of sugar. Like it matters when you have 300 grams of spinach in something. I analyzed the 2 variations of the recipe on NutritionData, and put their breakdown next to each other to show that there is hardly and difference in micronutrients.

    Unbelievable… people are pissing me off so much on a daily basis ��

  • You are such a tremendous teacher! Thanks so much for researching and explaining all of this in such an easy to understand manner!

  • I don’t think it bears on your conclusions, but why doesn’t the absence of NEAT and EAT while sleeping lead more of the calories consumed before bed to be stored as fat (even with the RMR being the same)?
    Great channel, by the way. You really won me over with your science-minded willingness to revise your conclusions in light of new evidence.

  • I have a random question coach, how much time does my normal speed metabolism needs to speed up to high speed, if i am using 6 smaller meals per day? Thanks in advance!

  • Brother, I have been doing gym for two months, I have light fat on my stomach and my body height is 5 feet 4 and weighing 65 kg. I wish I will reduce my body fat and try to increase a little bit, and make a cutin in the body, but my brother is busy for 2 months Even after the weight of my body did not diminish but weight was released due to various muscles being grown. Now I am very worried how can I fix my body? What should I be out of work if you told me I would have been very good

  • Well done brohh!! You gave some really good tips and helpful advice. I’ve definitely going to use the setups you suggest to continue to lose weight.

  • Sometimes I wake up in the middle of the night completely covered in sweat like I ran a marathon. I have to change the sheets to go back to bed. Is this because my metabolism kicks it into overdrive at night?

  • I’ve never thought about the timing of my meals before and always just ate when I was hungry. But I like the “On the Go” approach as it fits my schedule best. And it makes so much more sense to pay attention to the calorie count & spread them throughout the day. Thanks for the helpful video!

  • Nice video! Exactly what I’ve been looking for. But on another note…does anyone else think that Brian looks kinda like Robert Downey Jr.?

  • I just watched this video for the fun of it, as no matter what information is being presented, scientific or not, it completely goes against my personal experience. The “science” means nothing if my body doesn’t listen to it, although I wish it did. It’s just a fact for me, that when I eat close to bedtime, I gain weight like crazy. Normally I eat a good size breakfast (what most people eat for dinner), and I’d have lunch, and then at night I just eat a piece of fruit. But when I’d start skipping breakfast, and eat my 2 regular meals as lunch and dinner, with dinner being only about 3 hours before bedtime, I start gaining weight. By the end of the week, I can grab a noticeable chunk of new fat around my midsection. That’s how bad it is for me.

    The main thing I’ve learned about these “science” videos? I’m reminded that “science” is fluid. What may be true today can be disproved tomorrow with newer information. I can’t count how many times “science” has gone back and forth between milk being good or bad for you. Same with the cholesterol in eggs.

  • Just to clarify if anyone can answer but some say that when we sleep, the non exercise activity thermogenesis and general physical activity (walking to class or walking around the house) is not present. And since its not present when we sleep, the carbs eaten will not be used and be stored instead.
    I dont think it does but idk how to explain this. Sorry if he did in the video already hahaha couldnt quiet get it

  • This is such a tough concept to grasp. I guess if you eat a pizza or pasta before bed, you are mostly feeling bloated from the process of digestion itself, but it still feels as if the food will not get broken down as easily than if you took a walk or did some sort of running around after eating a carby meal. I simply cannot see this as a benefit though and don’t think your body will break it down. I guess moderation is key regardless.

  • Amazing as always, please do a video on BULKING and how not to feel like you’re gonna throw up by continuing to add more food.:(((

  • My diet is good but i don’t have food scale. Im a skinny fat no pic in my biceps skinny legs and belly fat in my stomach. im training 5 days a week. So my question is can do cardio? how many minutes or times a week before or after training?

  • Carbohydrates, cause your body to stop using the fat in your system and stores it. But you need fat for the testosterone for muscle protein synthesis. Does storing fat hinder testosterone secretion?

  • Dr A, I’m 52 and was 45 pounds over weight for 25 years on and off. I’ve lost my weight and kept it off for 8 years without one relapse. I COUNT CALORIES!!. I eat wonderful healthy nutritious tasty food, but I count my calories like a Jewish accountant. 2000 a day with a 35 -45 minute brisk walk most days and three 45 minute gym workouts a week. If I see my weight creep up I drop 500 calories for a week or two. Love your channel and all the great information. Thank you.

  • Okay, so this only seems to apply to couch potatoes if I understood the beginning of your video. Basically as long as you’re a generally active person like your supposed to be, and not in a resting state all the time, then your metabolism should be in those other states you mentioned in the day time, thus making eating during those periods, and not before bed, be less fattening… or am I missing something here?

  • Jeff, as a person with insulin resistance and a terrible mind-muscle connection with most of my upper-body, your channel is life-changing to me. I hope you know how leaps and bounds ahead you are of doctors who wave around their degrees and use insufficient, outdated research to scare their patients into self-torturing diets and ways of life. I’m closely following you and ATHLEAN-X and hopefully I can send both you guys some pictures of my body (and life) transformation some time around June. What you do is important, it changes lives, it brings more self-love and less fear, less self-torture into people with damaged metabolisms and those of us not naturally athletic or muscular. I wish you the best

  • hey Brian, i find myself torn between average joe and athletic joe!!! i am 68 years old, i had open heart surgery 1 month before my 66th birthday, but today i am stronger and healthier than i have ever been in my life!! i believe i got a good 20 years of my life back, as i has 90% blockages in 4 of the arteries in my heart!! for about a year before the surgery, i could`t go anywhere or do anything, as i`d get a burning pain in my lower chest/upper abs area from being too active. a visit to the Doc`s told me it was my heart, but it took a year of tests and scans before we could nail it to a pupposed cause. about 2 1/2 months after the surgery, the hospital had me come in to their gym to do cardio for 5 mandatory sessions, after that i was left to my own devices!! they did want to know what i was going to do for exercise now that i was done in the hospitals gym. i told them about a new gym that opened in my area. i had started taking hour long walks in early May, 2017 and noticed the gym on my walks. i promised the hospitals gym i`d call them when i got him. i called the gym, and was invited in for a tour, this was on July 26th, 2017. when i left the gym after a tour, i knew i was in, i just had to fill out the registration form, and here i am 2 years later!! i did cardio for about 3 weeks, and then i kicked cardio to the curb and went into full weight training. i love it so much i`m at the gym 6 days a week. i still take my hour long walks, and with my fitbit, i try my best to get my 10,000 steps in everyday!! i usually average around 11,000 to 15,000 steps a day. i`m going to need to do some math to figure out how much water is 1/2 my body weight, or ask google to do it for me!! i`m still overweight, but i am slowly losing some of it and making some great gains too!! thank you so much for sharing my friend, with love from Wes!!! hugs!!!

  • I have a severe muscular/joint chronic illness all thru my back/neck. My body is so fatigued and downtrodden by it I usually don’t get out of bed till around 1pm. Most of my food is eaten after 4pm. I workout 4 times a week for strength only. Hoping as long as I meet my 170g protein target each day it doesn’t matter that it’s mostly consumed after 4pm

  • so what popcorn do you recommend eating? I am eating skinny pop but I find that there are other popcorn brands with more volume for the same calories. Should I make this move??????

  • This is right up my street.I am looking for advice and help about this,i eat and night and know this is a bad thing but never eat breakfast or lunch.Thank’s for the video.

  • I had no idea that timing your meals properly could make such a big difference for weight loss. I’d heard of intermittent fasting before but didn’t know a lot about it, after watching your video it really sounds like a good idea for me to try. Doing that along with tracking my calories with your calculator and I think hitting my weight loss goal will happen in no time. Thanks for helping Doc, you’re the best!

  • I am really bad at planning my meals so I’m so glad that I found this video. You gave some really good tips and helpful advice. I’ve definitely going to use the setups you suggest to continue to lose weight.

  • Been watching your videos for awhile. Sooo I have been trying to figure this out for awhile and all the info about it seems to never talk about when people are working out in the day. Sometimes I don’t end my workout until 7 at night and I try to get in bed before 10 because I work kind of early. It isn’t unusual for me to eat over 100g of carbs just an hour before bed but also just 2 hours after a very intense workout….. All the conflicting info is confusing haha. I have just been meeting my macros and trying to not over think it

  • I’ve lost 60# and have kept it off for 10 years and eat whenever I’m hungry. Calorie intake is more important to me than when you eat them.

  • I think a meal plan and some discipline definitely gives you something to think about while you’re changing your daily habits. And you’re right a snack really helps to bridge that gap, doesn’t it? Great video.

  • What about nutrition partitioning at night? Level of insulin or sensitivity to insulin? Are those different and would they have an effect even if metabolic rate is unchanged at night? This video made me very happy because I tend to eat dinner late, but upon further research I have more questions. Tried including some links to other research but they didn’t post so I’ll leave it open.

    In other words, is there truly no difference in fat storage and metabolism for the same meal had at 6pm and one had at 10pm, assuming no obesity?

  • Meal timing is important. Don’t just snack all day and don’t have snack foods handy to grab anytime. Don’t eat close to bedtime unless u need a little something. A good way to lose weight is protein only, for dinner. There’s a tip from the pay diet plans for u.

  • i fast every 3-4 days & from years of experience I’ve consumed simple carbs (cakes & cookies,) sometimes @ 3 in the morning & ive never gained weight

  • “The more you go against your nature in anything, the greater the stress response, the lesser the results.”
    Truer words were never said.

  • AWSOME VIDEO!!!:( but background music sooooo annoying im sorry it was really awful i really wanted to continue watching the video because you are super interesting and fun to listen to and i lovee learnning new things from your videos really great! But the noise of a constant cling cling cling the whole BEEPING sound i coudlnt stand it and it was really hard to listen to you and being distracted by the cling cling:( maybee something less clingy or high pitch:/

  • Jeff, what do you think of Steven Gundry, MD’s Plant Paradox eating program? Popcorn and beer are off limits with it btw. He is big on restoring gut health and avoiding leaky gut syndrome. Minimize lectin consumption and only eat locally grown vine ripened fruit in the summer months and never throughout the rest of the year to avoid bodyfat gain except going into the winter months. Quite interesting ground breaking info he has discovered.

  • Thanks for posting.

    Suggestion: Could you do a medium Joe/Jane next time as well? That is people who aren’t average any longer, have their routine going, yet aren’t quite at the athlete level. But are working to get there.

  • The timing may not be so relevant, but the fact that the daily amount of consumed carbs are being reduced must help with weight loss.

  • almost fell off my chair when thib mentioned his wife blueballing him.:D love the information. this man has a wealth of knowledge

  • But why does your weight generally spike the day after having a heavy carb dinner? Also, is it true that carbs cause higher water retention leading to a weight gain the next day?

  • How on earth you ware to gain 21 pounds in 6 hours?!
    I did gain 16/7 pounds in a week and I felt sick all the time phisically and mentaly.

  • Go with your own nature. Of course, keeping the “normal” limits on human impulses and psychological behavior. Thx for all the advices, Master!!