Does when you eat matter or just what you eat? New research suggests that when you eat really does matter. We have known that skipping meals early in the day often leads to increased hunger, which can lead to overeating later in the day. Several studies confirm that missing breakfast is associated with obesity. And then there's the issue of eating late at night. Both night shift work and eating at least 25 percent of your daily calories after dinner or waking in the middle of the night to eat are related to weight gain, a result of a messed up body clock.

Growing research finds that it's best to eat more of your calories earlier in the day to regulate weight. In a study of 420 individuals, published in the International Journal of Obesity and reported in Environmental Nutrition newsletter, two groups (early and late eaters) followed a Mediterranean-style diet of similar calorie intake and food composition for 20 weeks. The early eaters consumed their main meal before 3 p.m. The late eaters ate their main meal after 3 p.m. The late eaters lost less weight and at a slower rate.

In a smaller study in Obesity, 59 people with Type 2 diabetes ate two similar diets that differed in calorie distribution over the day. One group consumed 33 percent of daily calories at breakfast, while the other group ate a small breakfast of only 12.5 percent of daily calories. The study found no significant difference in body weight, but the large breakfast group showed better blood glucose control, blood pressure reductions and hunger scores.

In another Obesity study, weight loss was observed (17.8 pounds vs. 7.3 pounds) in those who ate more calories early (700 at breakfast; 500 at lunch and 200 at dinner) compared to those who ate more calories later (200 at breakfast; 500 at lunch and 700 at dinner).

The bottom line: While more research is needed, it seems the disruption in the body clock may lead to weight gain. If weight management is your goal, try eating more of your calories earlier in the day.

Q and A

Q: I'm confused by the changing headlines: Are low-fat diets the best way to lose weight?

A: Low-fat diets are one way to lose weight, however, cutting fat only works if it means you are eating fewer total calories. Fat is our most concentrated source of calories, so if you cut back on the amount of fat you eat — by adding less fat to food in cooking or at the table and choose leaner versions of some high-fat foods — you can cut calories and lose weight. Some processed foods advertised as reduced fat may cut fat but add extra sugar, and total calories remain the same. Or if you assume that you can eat a larger portion if the food is low fat, you can end up more than making up for calories saved in a lower-fat choice. Studies that compare groups of people often do link lower fat diets with less likelihood of being overweight. However, analysis of studies that test effectiveness of diets low or high in fat show no difference in weight loss based on fat content alone. And in one study of nearly 90,000 European adults, neither the proportion of a diet's calories coming from fat nor the type of fat made any significant difference in weight gain over four to 10 years. Research does show that overall eating patterns high in fruits, vegetables and other plant foods are an excellent tool to lose and maintain weight. So make those foods the largest part of what you eat and choose small to moderate portions of foods high in healthful fats such as nuts or fish. It's how all your food choices and portions come together that limit calories and helps you reach and maintain a healthy weight.

Information courtesy of American Institute for Cancer Research.

Recipe

When I was young, Easter usually meant the first batch of asparagus from my family's five-acre plot. Because of that, asparagus always means spring to me. Here's a recipe from Cooking Light magazine (April 2014) that pairs fresh asparagus with pasta.

Creamy Asparagus, Herb & Pea Pasta

2 thin pancetta slices (about 5/8 ounce)

1 large garlic clove, thinly sliced

2/3 cup unsalted chicken stock

3 ounces 1/3-less fat cream cheese

3 tablespoons mascarpone cheese

8 ounces uncooked pappardelle (wide ribbon pasta)

1 1/2 cups (1-inch) asparagus pieces

1/2 cup frozen green peas

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1 tablespoon chopped fresh flat-leaf parsley

1 tablespoon thinly sliced fresh chives

Place pancetta in a large skillet over medium heat; cook 6 minutes or until pancetta begins to crisp, stirring occasionally. Add garlic; cook 30 seconds, stirring constantly. Add stock; bring to a boil. Reduce heat; simmer 4 minutes. Add the cream cheese and mascarpone, stirring with a whisk until smooth. Strain sauce through a fine sieve over a large bowl. Discard solids. Cook pasta according to package directions; omitting salt and fat. Add asparagus and peas during last 2 minutes of cooking; cook 2 minutes. Drain. Add the pasta mixture, salt, and black pepper to sauce in bowl; toss well to combine. Sprinkle with parsley and chives. Serves four (serving size 1 1/2 cups).

Per serving: 388 calories, 17 g protein, 53 g carbohydrate, 12.3 g fat, 61 mg cholesterol, 7 g fiber, 407 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.