有一句諺語是這麼說的：「早吃好，午吃飽，晚吃少」（breakfast like a king, lunch like a prince, and dine like a pauper）。
進食時間會影響卡路里消耗嗎？
近日，一項發表於國際著名期刊《細胞代謝》（Cell Metabolism）的研究表明，一個人無論在早中晚的哪一餐吃得最多，都不會影響身體代謝卡路里的方式。
注意，該研究是在一天攝入總量不變的前提下來分析攝入時間的影響。
無注釋原文：
Eating a big breakfast and light dinner doesn’t lead you to burn more calories, study finds
NBC NEWS
The common notion that eating a big breakfast and light dinner helps people burn more calories may be misguided.
New research published Friday in the journal Cell Metabolism found that eating the bulk of one's calories in the morning doesn't help people lose weight any more than eating those calories at night.
The findings were based on a controlled experiment involving 30 adults in the U.K. who were obese or overweight. For four weeks, the participants followed one of two diets: About half of them consumed 45% of their daily calories at breakfast, followed by 35% at lunch and 20% at dinner. The other half consumed 20% of their daily calories at breakfast, followed by 35% at lunch and 45% at dinner.
The groups then switched places, following the opposite regimen for another four weeks.
Both groups consumed slightly more than 1,700 calories per day. Big breakfasts consisted of foods like cereal, toast, eggs, sausage, smoothies and yogurt. Large dinners consisted of foods like beef and mushroom stroganoff with rice, pasta bolognese or pork chops with potatoes and peas.
Researchers don't often provide meals to study participants, so the study offers a rare look at how one factor — the timing of a person's largest daily meal — affects metabolism and weight loss.
In the end, the researchers added up how much total weight each group lost after four weeks of the big breakfast diet and the big dinner diet. The results came out the same: around 7 pounds.
That's clear evidence that people did not burn more calories by eating a big breakfast, according to Courtney Peterson, an associate professor of nutrition sciences at the University of Alabama at Birmingham who wasn’t involved in the research.
The results show that "there’s no magic fat-burning effect from the timing of your meals," Peterson said.
However, people in the study said they felt less hungry throughout the day when they consumed the bulk of their calories at breakfast. So it's possible that big breakfasts could help with weight loss over longer periods of time by decreasing appetite, Peterson said.
"There are two ways to lose weight: You can either burn more calories or you can eat less," she said. "In the real world, if people are less hungry, they eat less, so that usually translates into weight loss."
Early meals could still have benefits
Unlike the UK study, other research has suggested that people who eat a large breakfast can see decreases in their body-mass index.
Martha Belury, a professor of human nutrition at Ohio State University, said the new study might have seen a greater weight loss effect if the researchers had given subjects more high-quality, nutrient-rich foods.
「Certain foods, if you have a mass of them or a tiny bit of them, they can stimulate more hunger than other types of foods,」 she said.
But weight loss aside, there may be other good reasons to eat a substantial breakfast. Alexandra Johnstone, the first study’s senior author and a researcher at the University of Aberdeen in Scotland, said that people are more insulin-sensitive in the morning, so an early meal might help regulate blood sugar levels. On the other hand, eating too late at night — from around 8 p.m. onward, Peterson said — could raise blood sugar levels and cause people to store more energy as fat.
Johnstone's study did not observe an improvement in blood sugar levels from big breakfasts. But a study of overweight or obese women in Israel saw improved blood sugar levels among those who ate a 700-calorie breakfast, followed by a 500-calorie lunch and 200-calorie dinner.
The new research also has implications for intermittent fasting, an eating schedule in which food intake is limited to a specific window — usually eight hours during the day.
"What this study would suggest is that when people are doing time-restricted feeding, it might be better to time restrict in the evening and eat during the morning to afternoon period," Johnstone said.
That's likely because people who fast in the morning feel hungrier in the afternoon and evening, so they reach for more calories than those who start eating earlier, Peterson said.
Like the big breakfast strategy, the relationship between intermittent fasting and weight loss is complicated.
"About half of studies find a weight loss effect and half don’t," Peterson said. "To me, that suggests there’s probably a benefit there, but we need to go to even larger studies to demonstrate that."
Belury said a person's meal routine should take into account the times of day when they burn the most energy and their individual response to food.
「There is quite a bit of personal preference in terms of eating patterns in general," she said. "Some people say, for whatever reason, they don’t like a big breakfast because they find if they have a big breakfast, then they still have a big lunch.」
- ◆ -
註：中文文本為機器翻譯僅供參考，並非一一對應
含注釋全文：
Eating a big breakfast and light dinner doesn’t lead you to burn more calories, study finds
NBC NEWS
The common notion that eating a big breakfast and light dinner helps people burn more calories may be misguided.人們普遍認為吃豐盛的早餐和清淡的晚餐有助於燃燒更多的卡路里，這一觀點可能是錯誤的。表示「觀念；信念；理解；概念」，英文解釋為「an idea, a belief or an understanding of sth 」舉個🌰：She had only a vague notion of what might happen.calorie /ˈkæl.ər.i/ 表示「卡，卡路里（測量食物所含熱量的單位）」，英文解釋為「a unit of energy, often used as a measurement of the amount of energy that food provides」舉個🌰：
There are about 50 calories in an apple.
一個蘋果大約含有50卡路里的熱量。
misguided /ˌmɪsˈɡaɪ.dɪd/ 表示「被誤導的；被引入歧途的；判斷失誤的」，英文解釋為「unreasonable or unsuitable because of being based on bad judgment or on wrong information or beliefs」舉個🌰：
He was shot as he made a misguided attempt to stop the robbers single-handed.
他不理智地想一個人制止劫匪搶劫，結果遭到槍擊。
New research published Friday in the journal Cell Metabolism found that eating the bulk of one's calories in the morning doesn't help people lose weight any more than eating those calories at night.周五發表在《細胞代謝》（Cell Metabolism）雜誌上的一項新研究發現，早上攝入大量（當天所需）卡路里並不比晚上攝入這些卡路里更能幫助人們減肥。metabolism /mɪˈtæbəˌlɪzəm/ 表示「新陳代謝」，英文解釋為「(biology 生) the chemical processes in living things that change food, etc. into energy and materials for growth」舉個🌰：The body's metabolism is slowed down by extreme cold.表示「（某物的）主要部分，大半」，英文解釋為「the main or largest part of something」舉個🌰The bulk of consumers are based in towns.The findings were based on a controlled experiment involving 30 adults in the U.K. who were obese or overweight. For four weeks, the participants followed one of two diets: About half of them consumed 45% of their daily calories at breakfast, followed by 35% at lunch and 20% at dinner. The other half consumed 20% of their daily calories at breakfast, followed by 35% at lunch and 45% at dinner.這些發現基於一項包含30名英國肥胖或超重成年人的對照實驗。在四周內，參與者遵循兩種飲食方式之一：大約一半的人在早餐時攝入了每日的45%卡路里，其次是午餐攝入35%和晚餐20%。另一半人在早餐時攝入每日的20%卡路里，其次是午餐攝入35%和晚餐45%。obese /əʊˈbiːs/ 表示「肥胖的，臃腫的」，英文解釋為「extremely fat in a way that is dangerous for health」舉個🌰：
He was not just overweight; he was clinically obese.
他不僅只是體重偏高，而是醫學定義上的肥胖。
The groups then switched places, following the opposite regimen for another four weeks.regimen /ˈredʒ.ɪ.mən/ 表示「（尤指為了增進健康的）生活規則，養生之道，養生法」，英文解釋為「any set of rules about food and exercise that someone follows, especially in order to improve their health」舉個🌰：
After his heart attack the doctor put him on a strict regimen.
他的心臟病發作後，醫生給他制訂了嚴格的生活規則。
Both groups consumed slightly more than 1,700 calories per day. Big breakfasts consisted of foods like cereal, toast, eggs, sausage, smoothies and yogurt. Large dinners consisted of foods like beef and mushroom stroganoff with rice, pasta bolognese or pork chops with potatoes and peas.兩組人每天攝入的卡路里都略高於1700卡路里。豐盛的早餐包括穀類食品、烤麵包、雞蛋、香腸、奶昔和酸奶。豐盛的晚餐包括牛肉蘑菇飯、意大利肉醬面（pasta bolognese）或豬排配土豆和豌豆。cereal /ˈsɪərɪəl/ 表示「穀類植物，穀物」，英文解釋為「a plant that is grown to produce grain」如：cereal crops 穀類作物。1）作名詞，表示「烤麵包片，吐司」，英文解釋為「sliced bread made warm, crisp (= hard enough to break), and brown by being put near a high heat」如：a slice of toast 一塊烤麵包片；2）作名詞，表示「祝酒；乾杯」，英文解釋為「an expression of good wishes or respect for someone that involves holding up and then drinking from a glass of alcohol, especially wine, after a short speech」舉個🌰：Champagne corks popped and the guests drank a toast to the happy couple.香檳酒瓶砰地打開了，客人們舉杯為這對幸福的伉儷乾杯。🍸比如，G20杭州峰會歡迎宴會上致辭最後提到：Now, please join me in a toast: 現在我提議，大家共同舉杯，🎬電影《愛你，羅茜》（Love, Rosie）中的台詞提到：So , please ,everybody , join me in a toast, to the bride and groom. 所以，各位，請和我舉起這杯酒，敬我們的新娘和新郎。We toasted the happy couple.smoothie /ˈsmuː.ði/ 表示「思慕雪（一種用水果、果汁，有時加冰、奶或酸奶製成的飲料）；（水果）奶昔」，英文解釋為「a thick drink made of fruit and fruit juices mixed together, sometimes with ice, milk, or yoghurt」，如：a strawberry-banana smoothie 草莓香蕉思慕雪。yogurt /ˈjɒɡ.ət/ 表示「酸奶；小包裝酸奶」，英文解釋為「Yogurt is a food in the form of a thick, slightly sour liquid that is made by adding bacteria to milk. A yogurt is a small container of yogurt.」
stroganoff /ˈstrɒɡ.ə.nɒf/ 表示「斯特羅加諾夫牛肉，俄羅斯酸奶牛肉」，英文解釋為「a type of food consisting of meat or mushrooms in a sauce that contains sour cream」
Researchers don't often provide meals to study participants, so the study offers a rare look at how one factor — the timing of a person's largest daily meal — affects metabolism and weight loss.研究人員往往不會為研究參與者提供膳食，因此這項研究提供了一個罕見的視角，即一個人每天最大膳食量的時間是如何影響新陳代謝和減肥的。In the end, the researchers added up how much total weight each group lost after four weeks of the big breakfast diet and the big dinner diet. The results came out the same: around 7 pounds.最後，研究人員計算了每組人員在四個星期的豐盛早餐飲食和豐盛晚餐飲食後減掉的總體重。結果是一樣的：大約7磅（約6.35斤）。That's clear evidence that people did not burn more calories by eating a big breakfast, according to Courtney Peterson, an associate professor of nutrition sciences at the University of Alabama at Birmingham who wasn’t involved in the research.阿拉巴馬大學伯明翰分校（University of Alabama at Birmingham）營養科學副教授考特尼·彼得森（ourtney Peterson）沒有參與這項研究，他說，這清楚地證明人們吃一頓豐盛的早餐並沒有燃燒更多的卡路里。nutrition /njuːˈtrɪʃ.ən/ 表示「營養物質；營養，滋養；營養學」，英文解釋為「the substances that you take into your body as food and the way that they influence your health」舉個🌰：
Good nutrition is essential if patients are to make a quick recovery.
病人如果要迅速康復，必須補足營養。
The results show that "there’s no magic fat-burning effect from the timing of your meals," Peterson said.彼得森說，結果表明，「吃飯的時間並沒有神奇的脂肪燃燒效果」。However, people in the study said they felt less hungry throughout the day when they consumed the bulk of their calories at breakfast. So it's possible that big breakfasts could help with weight loss over longer periods of time by decreasing appetite, Peterson said.然而，參與這項研究的人說，當他們在早餐時攝入了大部分卡路里時，他們一整天都感覺不那麼餓。彼得森說，所以豐盛的早餐可能通過降低食慾在更長時間內幫助減肥。appetite /ˈæpɪtaɪt/ 1）表示「食慾；胃口」，英文解釋為「physical desire for food」舉個🌰：He suffered from headaches and loss of appetite.2）表示「強烈欲望」，英文解釋為「a strong desire for sth」舉個🌰：The public have an insatiable appetite for scandal."There are two ways to lose weight: You can either burn more calories or you can eat less," she said. "In the real world, if people are less hungry, they eat less, so that usually translates into weight loss."「減肥有兩種方法：燃燒更多卡路里，或者少吃，」她說。「在現實世界中，如果人們不那麼飢餓，他們就會吃得更少，所以這通常轉化為體重減輕。」Early meals could still have benefits 早進食可能仍有好處Unlike the UK study, other research has suggested that people who eat a large breakfast can see decreases in their body-mass index.與英國的該項研究不同，其他研究表明，吃豐盛早餐的人，身體質量指數（BMI）會下降。BMI表示「體重指數(通過身高與體重的關係，衡量是否肥胖的一種標準)」，英文解釋為「a measurement of a person's weight in relation to their height, used to find out if they are too fat」舉個🌰：Obesity for adults was defined as a body mass index of 30 or greater.Martha Belury, a professor of human nutrition at Ohio State University, said the new study might have seen a greater weight loss effect if the researchers had given subjects more high-quality, nutrient-rich foods.俄亥俄州立大學（Ohio State University）人類營養學教授瑪莎·貝里（Martha Belury）說，如果研究人員給受試者更多高質量、營養豐富的食物，這項新研究可能會看到更大的減肥效果。「Certain foods, if you have a mass of them or a tiny bit of them, they can stimulate more hunger than other types of foods,」 she said.「某些食物，如果你大量地吃或吃一點點，它們比其他類型的食物更能刺激飢餓感，」她說。1）表示「刺激，使興奮；使感興趣」，英文解釋為「to make someone excited and interested about something」舉個🌰：The show was intended to stimulate and amuse.2）表示「激發，激勵；促進」，英文解釋為「to encourage something to grow, develop, or become active」舉個🌰：The government plans to cut taxes in order to stimulate the economy.But weight loss aside, there may be other good reasons to eat a substantial breakfast. Alexandra Johnstone, the first study’s senior author and a researcher at the University of Aberdeen in Scotland, said that people are more insulin-sensitive in the morning, so an early meal might help regulate blood sugar levels. On the other hand, eating too late at night — from around 8 p.m. onward, Peterson said — could raise blood sugar levels and cause people to store more energy as fat.但是除了減肥之外，吃一頓豐盛的早餐可能還有其他很好的理由。第一項研究的資深作者、蘇格蘭阿伯丁大學（University of Aberdeen）的研究人員亞歷山德拉·約翰斯頓（Alexandra Johnstone）說，人們在早上對胰島素更敏感，所以早進食可能有助於調節血糖水平。另一方面，彼得森說，吃得太晚，大概晚上8點以後，可能會提高血糖水平，導致人們將更多能量儲存為脂肪。substantial /səbˈstæn.ʃəl/ 表示「大的；可觀的；價值巨大的；重大的」，英文解釋為「large in size, value, or importance」舉個🌰：
The findings show a substantial difference between the opinions of men and women.
這些發現表明男性和女性之間存在着重大的意見分歧。
insulin /ˈɪnsjəlɪn/表示「胰島素」，英文解釋為「a chemical substance produced in the body that controls the amount of sugar in the blood (by influencing the rate at which it is removed); a similar artificial substance given to people whose bodies do not produce enough naturally」舉個🌰：She has to have insulin injections for her diabetes.Johnstone's study did not observe an improvement in blood sugar levels from big breakfasts. But a study of overweight or obese women in Israel saw improved blood sugar levels among those who ate a 700-calorie breakfast, followed by a 500-calorie lunch and 200-calorie dinner.約翰斯頓的研究沒有觀察到豐盛早餐導致血糖水平提高。但是一項對以色列（Israel）超重或肥胖女性的研究發現，早餐吃700卡路里，午餐吃500卡路里，晚餐吃200卡路里的人血糖水平有所提高。The new research also has implications for intermittent fasting, an eating schedule in which food intake is limited to a specific window — usually eight hours during the day.這項新研究對間歇性禁食也有影響，間歇性禁食是一種飲食計劃，其中食物攝入僅限於特定時間窗口——通常是一天中的八個小時。1）表示「可能的影響（或作用、結果）」，英文解釋為「a possible effect or result of an action or a decision」舉個🌰：The development of the site will have implications for the surrounding countryside.2）表示「含意；暗指，暗示」，英文解釋為「an occasion when you seem to suggest something without saying it directly」舉個🌰：From what she said, the implication was that they were splitting up.intermittent fasting /ɪn.təˌmɪt.ənt ˈfɑː.stɪŋ/ 表示「間歇性禁食；斷食療法」，英文解釋為「a way of eating that involves changing regularly between periods of eating and fasting (= deliberately not eating), especially in order to lose weight」舉個🌰：
Many people have found intermittent fasting to be an effective way to lose weight.
許多人發現間歇性禁食是一種有效的減肥方法。
"What this study would suggest is that when people are doing time-restricted feeding, it might be better to time restrict in the evening and eat during the morning to afternoon period," Johnstone said.約翰斯頓說：「這項研究表明，當人們控制時間進行飲食時，最好控制在晚上禁食，在早上到下午吃東西。」That's likely because people who fast in the morning feel hungrier in the afternoon and evening, so they reach for more calories than those who start eating earlier, Peterson said.彼得森說，這可能是因為早上禁食的人在下午和晚上會感到更餓，所以他們比那些更早開始進食的人攝入更多的卡路里。1）作動詞，熟詞僻義，表示「禁食；齋戒」，英文解釋為「to eat little or no food for a period of time, especially for religious or health reasons」，舉個🌰：One day a week he fasts for health reasons.2）作名詞，同樣可以表示「禁食期；齋戒期」（a period of time when you eat no food），如：break one's fast就可以解釋為開戒，英文解釋為「to eat food for the first time after fasting, or for the first time in the day」舉個🌰：Hundreds of prisoners began a fast.Like the big breakfast strategy, the relationship between intermittent fasting and weight loss is complicated.像豐盛早餐策略一樣，間歇性禁食和減肥之間的關係是複雜的。complicated /ˈkɒm.plɪ.keɪ.tɪd/ 表示「複雜的；麻煩的；費解的」，英文解釋為「involving a lot of different parts, in a way that is difficult to understand」如：complicated instructions 複雜的指令。
"About half of studies find a weight loss effect and half don’t," Peterson said. "To me, that suggests there’s probably a benefit there, but we need to go to even larger studies to demonstrate that."「大約一半的研究發現了減肥效果，一半沒有，」彼得森說。「對我來說，這表明這可能有好處，但我們需要進行更大規模的研究來證明這一點。」表示「顯示；表明」，英文解釋為「to show or make make something clear」舉個🌰：These numbers clearly demonstrate the size of the economic problem facing the country.Belury said a person's meal routine should take into account the times of day when they burn the most energy and their individual response to food.貝里說，一個人的飲食習慣應該考慮到他們一天中消耗能量最多的時間和個體對食物的反應。「There is quite a bit of personal preference in terms of eating patterns in general," she said. "Some people say, for whatever reason, they don’t like a big breakfast because they find if they have a big breakfast, then they still have a big lunch.」「總的來說，在飲食習慣方面有相當多的個人偏好，」她說。「有些人說，不管出於什麼原因，他們不喜歡豐盛的早餐，因為他們發現如果他們吃了豐盛的早餐，他們仍然會吃一頓豐盛的午餐。」- 今日盤點 -
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