We have several techniques we would use to get lean.

One of them was to eat a dinner of fibrous carbs (mainly green vegetables) and lean protein (chicken breasts, tuna) for the last meal.

 

Another tip was to NOT eat after 7 PM.

 

 

This does work for getting lean.

 

But...

 

Is it just because of calorie restriction?

 

Not eating late could just be a way to eat fewer calories each day.

 

Turns out that is goes beyond simple calorie restriction.

 

 

There was a study published in 2017 that looked at this.

 

Title: Timing meals later at night can cause weight gain and impair fat metabolism.

 

"Eating later can promote a negative profile of weight, energy, and hormone markers -- such as higher glucose and insulin, which are implicated in diabetes, and cholesterol and triglycerides, which are linked with cardiovascular problems and other health conditions."

 

This study used a pretty small sample size (only 9 people).

 

That being said, it has been my experience that going to bed on an empty stomach can be a solid approach to speeding up fat loss.

 

 

You don't want to be starving when you go to bed either.

 

It's best to figure out how much to eat for your final meal to have an empty stomach by bedtime without hunger.

 

This can take a bit of trial and error.

 

One way to push fat loss, if you go to bed on an empty stomach is to do some low level cardio when you wake up.

 

 

You don't have to do cardio in a fasted state.

 

I really believe it makes just a slight difference when it comes to getting lean.

 

If you combine that with having your last meal a few hours before bed, it should make a positive difference over time.

 

Give it a shot.

 

 

P.S.

 

If you feel great and easily stay lean with your larger meals at night?

 

Keep doing what you are doing.

 

I never suggest people change something that is working for them.

 

This is just something to try if you feel you need an extra boost when it comes to fat loss.