If you’ve ever heard the phrase, “it’s all about calories in, calories out!” when it comes to fat loss, it’s mostly true– but there’s more to the story.

It’s about total calories, but nutrient timing is also very important.

Yes, at the end of the day, if we’re in a positive energy balance (eating more than we burn) for days and weeks on end, we will gain weight. If we’re in a negative energy balance (eating less than we burn,) we’ll lose weight, and if we’re in an equal energy balance (I bet you can guess this one,) then we’ll maintain our weight.

I can say that with absolute certainty, because science. Because of the proven laws of thermodynamics. Anyone that tells you otherwise is arguing against evidence.

Now, that said, it’s not ALL about calories in, calories out.

Nutrient Timing

Your macronutrient split also has a LOT to do with your success, as does the timing in which you eat those macronutrients, otherwise known as Nutrient Timing.

Nutrient timing, or the timing of which we eat our protein, carbohydrates, and fat throughout the day, has quite a big influence on preventing burn out, when it comes to reaching fat loss goals.

Why is Nutrient Timing So Important?

As I just mentioned, the proper nutrient timing can really just set you up for success with your fat loss efforts. There are a few reasons for this.

1. Promotes high satiety, or ‘fullness’ factor

Each macronutrient has a different effect on our body – from our hunger levels, to how we digest it, to what it does once it’s broken down in our bodies.

The amount, and macronutrient make up of our meals have a big effect on how full it leaves us, and for how long.

2. Promotes Healthy Blood Sugar Levels

The macronutrients we eat, and their timing can also impact our blood sugar levels, which, in my opinion, is one of the most important qualities of nutrient timing. For the most part, our goal is to maintain regulated blood sugar levels throughout the day (meaning no big spikes,) save for maybe those post-workout carbs, or slightly in the evening, but I’m getting off on another tangent there.

For example, eating a high carbohydrate breakfast in the morning spikes our blood sugar levels, leaving us not feeling great, as well as likely hungry an hour or two later.

(my low carb breakfast sandwich)

3. Promotes Proper Hormone Function and Sleep

Now, the two reasons above are also intertwined with your hormones. When we eat something that spikes our blood sugar, when we don’t necessarily need that hit of insulin, it can eventually throw our hormones out of balance.

For example, the hormone, cortisol is highest in the morning, typically around the time when we wake up. This is our natural circadian rhythm, eating something that spikes our blood sugar in the morning, like a bowl of cereal, waffles, etc. will not only throw off our blood sugar and make us hungrier, but it can also blunt cortisol. This, in turn, can throw off our circadian rhythm, making it hard to get a quality 8 hours of sleep.

In fact, I will often have clients tell me that their sleep is improving after working together, even while they’re technically in a calorie deficit.

Getting quality sleep is important not only for cell repair and regeneration, but for proper hormone function, including hormones grehlin, leptin which signal to you when you’re hungry and when you’re full.

4. Helps to Burn Body Fat More Efficiently

You may have noticed that each one of these somewhat piggybacks off of each other, and this factor is no different. When our hormones are functioning properly, we’re getting enough sleep, and we’ve found our carbohydrate “sweet spot,” we’re at the optimal space for burning body fat more efficiently.

Now, while I do follow the same basic principles when programming nutrient timing, everyone’s individual nutrient timing will look a little different depending on your goals, lifestyle, habits, preferences, etc.

For example, with my clients, I look at the time that they train, when they tend to be the hungriest or have the most cravings, their workout for that day, their nutrition the day before, how much they sleep, other factors in their schedule, and more.

While at the end of the day, the amount of food you’re eating matters, the timing in which you eat protein, carbohydrates, and fat plays a big role in how effectively you reach your goals.