Embracing Breakfast: Insights from the Rambam and Modern Science

"Eat like a king in the morning, a prince at noon, and a pauper in the evening," said the Rambam over 800 years ago, and it seems his advice is more relevant today than ever.

This week marks the spring equinox, meaning daylight hours now outnumber those of darkness. This shift also affects our eating habits. According to a recent article in Maariv, as daylight extends, meals tend to be pushed later into the night.

Today's hectic lifestyle makes adhering to the Rambam's recommendation challenging, as our waking hours have increased. People tend to work longer hours and stay up late, often eating most of their meals in the later part of the day.

The article noted that many families skip breakfast, opt for a late lunch, and have dinner at night. Some approaches suggest avoiding late-night eating and emphasize the importance of breakfast, while others advise calculating daily caloric intake without regard to timing.

However, recent years have seen scientific backing for the Rambam's advice of eating more in the morning and less in the evening. Studies have demonstrated a link between late-night eating and increased risks of obesity, higher fat mass, and impediments to weight loss.
A study published a few months ago in a professional journal by researchers at a Boston medical center explored the connection between late-night eating and obesity. The findings showed that the timing of meals significantly affects various factors, primarily appetite and energy expenditure.
Overweight participants were split into two groups. Both groups received identical meals but at different times. In the first phase, one group ate meals four hours later than the other. In the second phase, the second group started eating four hours earlier. Participants in both groups maintained the same sleep duration and wake-up time. During the study days, participants reported levels of hunger and satiety. Researchers collected blood samples, measured body temperature, and energy expenditure. Additionally, fat tissue biopsies were taken to understand the impact of meal timing on fat mass and storage.

Findings showed that meal timing had a significant effect on the two hormones regulating hunger—ghrelin and leptin. Ghrelin signals the brain about the desire to eat, triggering hunger, while leptin signals satiety, indicating when to stop eating. The study's main effect was observed through leptin, the satiety hormone. Leptin levels decreased significantly in the group eating later, meaning they felt less full later. Participants eating late showed altered calorie balance, with slower calorie expenditure.

These research results support the famous saying of the Rambam, highlighting the importance of starting the day with a substantial meal. Current studies indicate that optimal calorie utilization—metabolism—is at its best in the morning.