Always Eat After 7 PM

INTRODUCTION

Kant, A. K., et al. 1997. “Evening Eating and Subsequent Long-Term Weight Change in a National Cohort.” International Journal of Obesity and Related Metabolism Disorders 21: 407.

Kinsey, A. W., and M. J. Ormsbee. 2015. “The Health Impact of Nighttime Eating: Old and New Perspectives.” Nutrients 7: 2648–62.

Sofer, S., et al. 2011. “Greater Weight Loss and Hormonal Changes After 6 Months with Carbohydrates Eaten Mostly at Dinner.” Obesity 19: 2006–14.

CHAPTER 1: WHY YOU SHOULD ALWAYS EAT AFTER 7 PM

Aragones, G., et al. 2016. “Modulation of Leptin Resistance by Food Compounds.” Molecular Nutrition & Food Research 60: 1789–803.

Calcagno, M., et al. 2019. “The Thermic Effect of Food: A Review.” Journal of the American College of Nutrition 25: 1–5.

Groen, B. B., et al. 2012. “Intragastric Protein Administration Stimulates Overnight Muscle Protein Synthesis in Elderly Men.” American Journal of Physiology—Endocrinology and Metabolism 302: E52–60.

Haghighatdoost, F., et al. 2018. “Effect of Green Tea on Plasma Leptin and Ghrelin Levels: A Systematic Review and Meta-analysis of Randomized Controlled Clinical Trials.” Nutrition 45: 17–23.

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Kouw, I. W., et al. 2017. “Protein Ingestion Before Sleep Increases Overnight Muscle Protein Synthesis Rates in Healthy Older Men: A Randomized Controlled Trial.” Journal of Nutrition 147: 2252–61.

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Nonino-Borges, C. B, et al. 2007. “Influence of Meal Time on Salivary Circadian Cortisol Rhythms and Weight Loss in Obese Women.” Nutrition 23: 385–91.

Palou, M., et al. 2015. “Pectin Supplementation in Rats Mitigates Age-Related Impairment in Insulin and Leptin Sensitivity Independently of Reducing Food Intake.” Molecular Nutrition & Food Research 59: 2022–33.

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Res, P. T., et al. 2012. “Protein Ingestion Before Sleep Improves Postexercise Overnight Recovery.” Medicine and Science in Sports and Exercise 44: 1560–69.

Sofer, S., et al. 2013. “Changes in Daily Leptin, Ghrelin and Adiponectin Profiles Following a Diet with Carbohydrates Eaten at Dinner in Obese Subjects.” Nutrition, Metabolism, and Cardiovascular Diseases 23: 744–50.

Stote, K. S., et al. 2007. “A Controlled Trial of Reduced Meal Frequency Without Caloric Restriction in Healthy, Normal-Weight, Middle-Aged Adults.” American Journal of Clinical Nutrition 85: 981–88.

Waller, S. M. 2004. “Evening Ready-to-Eat Cereal Consumption Contributes to Weight Management.” Journal of the American College of Nutrition 23: 316–21.

CHAPTER 2: THE REAL TRUTH ABOUT BREAKFAST

Barberio, A. M., et al. 2017. “Fluoride Exposure and Indicators of Thyroid Functioning in the Canadian Population: Implications for Community Water Fluoridation.” Journal of Epidemiology and Community Health 71: 1019–25.

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Boschmann, M., et al. 2003. “Water-Induced Thermogenesis.” Journal of Clinical Endocrinology & Metabolism 88: 6015–19.

Brandhorst, S., et al. 2015. “A Periodic Diet That Mimics Fasting Promotes Multi-system Regeneration, Enhanced Cognitive Performance, and Healthspan.” Cell Metabolism 22: 86–99.

Brown, J. E., et al. 2013. “Intermittent Fasting: A Dietary Intervention for Prevention of Diabetes and Cardiovascular Disease?” British Journal of Diabetes and Vascular Disease 13: 68–72.

Camacho, S., et al. 2015. “Anti-obesity and Anti-hyperglycemic Effects of Cinnamaldehyde via Altered Ghrelin Secretion and Functional Impact on Food Intake and Gastric Emptying.” Scientific Reports 21: 7919.

Cho, S., et al. 2003. “The Effect of Breakfast Type on Total Daily Energy Intake and Body Mass Index: Results from the Third National Health and Nutrition Examination Survey (NHANES III).” Journal of the American College of Nutrition 22: 296–302.

Dhurandhar, E. J., et al. 2014. “The Effectiveness of Breakfast Recommendations on Weight Loss: A Randomized Controlled Trial.” American Journal of Clinical Nutrition 100: 507–13.

Gabel, K., Varady, K., et al. 2018. “Effects of 8-Hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study.” Nutrition and Healthy Aging 4: 345–53.

Halberg, N. 2005. “Effect of Intermittent Fasting and Refeeding on Insulin Action in Healthy Men.” Journal of Applied Physiology 99: 2128–36.

Horne, B. D., et al. 2015. “Health Effects of Intermittent Fasting: Hormesis or Harm? A Systematic Review.” American Journal of Clinical Nutrition 102: 464–70.

Huang, J., et al. 2014. “The Anti-obesity Effects of Green Tea in Human Intervention and Basic Molecular Studies.” European Journal of Clinical Nutrition 68: 1075–87.

Kempel, M. C., et al. 2012. “Intermittent Fasting Combined with Calorie Restriction Is Effective for Weight Loss and Cardioprotection in Obese Women.” Nutrition Journal 11: 98.

Khan, N., and H. Mukhtar. 2019. “Tea Polyphenols in Promotion of Human Health.” Nutrients 11: 39.

Kleiner, S. M. 1999. “Water: An Essential but Overlooked Nutrient.” Journal of the American Dietetic Association 99: 200–206.

Malone, M., and G. Tsai. 2018. “The Evidence for Herbal and Botanical Remedies, Part 1.” Journal of Family Practice 67: 10–16.

Nieber, K. 2017. “The Impact of Coffee on Health.” Planta Medica 83: 1256–63.

O’Keefe, J. H., et al. 2018. “Coffee for Cardioprotection and Longevity.” Progress in Cardiovascular Disease 61: 38–42.

Reed, J. A., et al. 2008. “Effects of Peppermint Scent on Appetite Control and Caloric Intake.” Appetite 51: 393.

Rupasinghe, H. P., et al. 2016. “Phytochemicals in Regulating Fatty Acid β-Oxidation: Potential Underlying Mechanisms and Their Involvement in Obesity and Weight Loss.” Pharmacology & Therapeutics 165: 153–63.

Schusdziarra, V., et al. 2011. “Impact of Breakfast on Daily Energy Intake: An Analysis of Absolute Versus Relative Breakfast Calories.” Nutrition Journal 10: 5.

Sievert, K., et al. 2019. “Effect of Breakfast on Weight and Energy Intake: Systematic Review and Meta-analysis of Randomised Controlled Trials.” British Medical Journal 364: 142.

CHAPTER 3: ENERGIZING LUNCHES AND FAT-BURNING DINNERS WITH PORTION VOLUMIZATION

Ebbeling, C. B., et al. 2012. “Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance.” Journal of the American Medical Association 307: 2627–34.

Farnsworth, E., et al. 2003. “Effect of a High-Protein, Energy-Restricted Diet on Body Composition, Glycemic Control, and 41 Lipid Concentrations in Overweight and Obese Hyperinsulinemic Men and Women.” American Journal of Clinical Nutrition 78: 31–39.

Gannon, M. C., et al. 2003. “An Increase in Dietary Protein Improves the Blood Glucose Response in Persons with Type 2 Diabetes.” American Journal of Clinical Nutrition 78: 734–41.

Gannon, M. C., and F. Q. Nuttall. 2004. “Effect of a High-Protein, Low-Carbohydrate Diet on Blood Glucose Control in People with Type 2 Diabetes.” Diabetes 53: 2375–82.

Halton, T. L., and F. B. Hu. 2004. “The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review.” Journal of the American College of Nutrition 23: 373–85.

Layman, D. K. 2003. “The Role of Leucine in Weight Loss Diets and Glucose Homeostasis.” Journal of Nutrition 133: 261S–67S.

Layman, D. K., and J. I. Baum. 2004. “Dietary Protein Impact on Glycemic Control During Weight Loss.” Journal of Nutrition 134: 968S–73S.

Leidy, H. J. 2014. “Increased Dietary Protein as a Dietary Strategy to Prevent and/or Treat Obesity.” Missouri Medicine 111: 54–58.

Mangano, K. M., et al. 2014. “Dietary Protein Is Beneficial to Bone Health Under Conditions of Adequate Calcium Intake: An Update on Clinical Research.” Current Opinion in Clinical Nutrition and Metabolic Care 17: 69–74.

Noreen, E. E., et al. 2010. “Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults.” Journal of the International Society of Sports Nutrition 7: 31.

Ortinau, L. C., et al. 2014 “Effects of High-Protein vs. High-Fat Snacks on Appetite Control, Satiety, and Eating Initiation in Healthy Women.” Nutrition Journal 13: 97.

Siri-Tarino, P. W., et al. 2010. “Meta-analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease.” American Journal of Clinical Nutrition 91: 535–46.

Soenen, S., et al. 2013. “Normal Protein Intake Is Required for Body Weight Loss and Weight Maintenance, and Elevated Protein Intake for Additional Preservation of Resting Energy Expenditure and Fat Free Mass.” Journal of Nutrition 143: 591–96.

Tang, M., et al. 2014. “Diet-Induced Weight Loss: The Effect of Dietary Protein on Bone.” Journal of the Academy of Nutrition and Dietetics 114: 72–85.

Westerterp, K. R. 2004. “Diet Induced Thermogenesis.” Nutrition & Metabolism 1: 5.

Westerterp-Plantenga, M. S., et al. 1999. “Satiety Related to 24 h Diet-Induced Thermogenesis During High Protein/Carbohydrate vs High Fat Diets Measured in a Respiration Chamber.” European Journal of Clinical Nutrition 53: 495–502.

CHAPTER 4: THE POWER OF LATE-NIGHT SNACKS

Auborn, K. J., et al. 2003. “Indole-3-Carbinol Is a Negative Regulator of Estrogen.” Journal of Nutrition 133 (7 Supplement): 2470S–75S.

Bradlow, H. L., et al. 1994. “Long-Term Responses of Women to Indole-3-Carbinol or a High Fiber Diet.” Cancer Epidemiology Biomarkers & Prevention 3: 591–95.

Cassady, B. A., et al. 2009. “Mastication of Almonds: Effects of Lipid Bioaccessibility, Appetite, and Hormone Response.” American Journal of Clinical Nutrition 89: 794–800.

Choi, K.-M., et al. 2014. “Sulforaphane Attenuates Obesity by Inhibiting Adipogenesis and Activating the AMPK Pathway in Obese Mice.” Journal of Nutritional Biochemistry 25: 201–7.

DeFuria, J., et al. 2009. “Dietary Blueberry Attenuates Whole-Body Insulin Resistance in High Fat-Fed Mice by Reducing Adipocyte Death and Its Inflammatory Sequelae.” Journal of Nutrition 139: 1510–16.

D’Eon, T. M., et al. 2005. “Estrogen Regulation of Adiposity and Fuel Partitioning. Evidence of Genomic and Non-genomic Regulation of Lipogenic and Oxidative Pathways.” Journal of Biological Chemistry 280: 35983–91.

Fowke, J. H., et al. 2000. “Brassica Vegetable Consumption Shifts Estrogen Metabolism in Healthy Postmenopausal Women.” Cancer Epidemiology Biomarkers & Prevention 9: 773–79.

Fujioka, K., et al. 2006. “The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome.” Journal of Medicinal Food 9: 49–54.

Fulgoni, V. L., et al. 2013. “Avocado Consumption Is Associated with Better Diet Quality and Nutrient Intake, and Lower Metabolic Syndrome Risk in US Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008.” Nutrition Journal 12: 1.

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Jung, U. J., et al. 2003. “Naringin Supplementation Lowers Plasma Lipids and Enhances Erythrocyte Antioxidant Enzyme Activities in Hypercholesterolemic Subjects.” Clinical Nutrition 22: 561–68.

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Mattes, R. D., et al. 2008. “Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults.” Journal of Nutrition 138: 1741S–45S.

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McLeay, Y., et al. 2012. “Effect of New Zealand Blueberry Consumption on Recovery from Eccentric Exercise-Induced Muscle Damage.” Journal of the International Society of Sports Nutrition 9: 19.

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Pigeon, W. R., et al. 2010. “Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study.” Journal of Medicinal Food 13: 579–83.

Richard, A. J., et al. 2013. “Naringenin Inhibits Adipogenesis and Reduces Insulin Sensitivity and Adiponectin Expression in Adipocytes.” Evidence-Based Complementary Alternative Medicine 2013: 1–10.

Sanchez, M., et al. 2014. “Effect of Lactobacillus rhamnosus CGMCC1.3724 Supplementation on Weight Loss and Maintenance in Obese Men and Women.” British Journal of Nutrition 111: 1507–19.

Schwartz, G. J., et al. 2008. “The Lipid Messenger OEA Links Dietary Fat Intake to Satiety.” Cell Metabolism 8: 281–88.

Silver, H. J., et al. 2011. “Effects of Grapefruit, Grapefruit Juice and Water Preloads on Energy Balance, Weight Loss, Body Composition, and Cardiometabolic Risk in Free-Living Obese Adults.” Nutrition & Metabolism 8: 8.

Tapsell, L., et al. 2009. “The Effect of a Calorie Controlled Diet Containing Walnuts on Substrate Oxidation During 8-Hours in a Room Calorimeter.” Journal of the American College of Nutrition 28: 611–17.

Tsuda, T. 2008. “Regulation of Adipocyte Function by Anthocyanins; Possibility of Preventing the Metabolic Syndrome.” Journal of Agricultural and Food Chemistry 56: 642-46.

Wien, M., et al. 2013. “A Randomized 3 × 3 Crossover Study to Evaluate the Effect of Hass Avocado Intake on Post-ingestive Satiety, Glucose and Insulin Levels, and Subsequent Energy Intake in Overweight Adults.” Nutrition Journal 12: 155.

Yoshida, H., et al. 2013. “Citrus Flavonoid Naringenin Inhibits TLR2 Expression in Adipocytes.” Journal of Nutritional Biochemistry 24: 1276–84.

Zygmunt, K., et al. 2010. “Naringenin, a Citrus Flavonoid, Increases Muscle Cell Glucose Uptake via AMPK.” Biochemical and Biophysical Research Communications 398: 178–83.

CHAPTER 5: CHEAT YOUR WAY THIN

Aragones, G., et al. 2016. “Modulation of Leptin Resistance by Food Compounds.” Molecular Nutrition & Food Research 60: 1789-803.

CHAPTER 7: THE ACCELERATION PHASE

Laaksonen, D. E., et al. 2003. “Changes in Abdominal Subcutaneous Fat Water Content with Rapid Weight Loss and Long-Term Weight Maintenance in Abdominally Obese Men and Women.” International Journal of Obesity and Related Metabolic Disorders 27: 677–83.

Nackers, L. M., et al. 2010. “The Association Between Rate of Initial Weight Loss and Long-Term Success in Obesity Treatment: Does Slow and Steady Win the Race?” International Journal of Behavioral Medicine 17: 161–67.

CHAPTER 9: THE LIFESTYLE PHASE

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CHAPTER 10: SUPPLEMENT FOR SUCCESS

Babault, N., et al. 2015. “Pea Proteins Oral Supplementation Promotes Muscle Thickness Gains During Resistance Training: A Double-Blind, Randomized, Placebo-Controlled Clinical Trial vs. Whey Protein.” Journal of the International Society of Sports Nutrition 12: 3.

Choi, F. D., et al. 2019. “Oral Collagen Supplementation: A Systematic Review of Dermatological Applications.” Journal of Drugs in Dermatology 18: 9–16.

Devries, M. C., and S. M. Phillips. 2015. “Supplemental Protein in Support of Muscle Mass and Health: Advantage Whey.” Journal of Food Science 80 (Supplement 1): A8–A15.

Gómez Candela, C., et al. 2011. “Importance of a Balanced Omega 6/Omega 3 Ratio for the Maintenance of Health: Nutritional Recommendations.” Nutrición Hospitalaria 26: 323–29.

Linares, D. M., et al. 2016. “Beneficial Microbes: The Pharmacy in the Gut.” Bioengineered 7: 11–20.

Munro, I. A., and M. L. Garg. 2013. “Prior Supplementation with Long Chain Omega-3 Polyunsaturated Fatty Acids Promotes Weight Loss in Obese Adults: A Double-Blinded Randomised Controlled Trial.” Food & Function 4: 650–58.

Nan-Nong, S., et al. 2016. “Natural Dietary and Herbal Products in Anti-obesity Treatment.” Molecules 21: 1351.

Okla, M., et al. 2017. “Dietary Factors Promoting Brown and Beige Fat Development and Thermogenesis.” Advances in Nutrition 8: 473–83.

Rao, V., et al. 2011. “In Vitro and In Vivo Antioxidant Properties of the Plant-Based Supplement Greens+™.” International Journal of Molecular Sciences 12: 4896–908.

Stubbs, B. J., et al. 2017. “On the Metabolism of Exogenous Ketones in Humans.” Frontiers in Physiology 8: 848.

Willoughby, D., et al. 2018. “Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review.” Nutrients 10: 12.