I came upon an interesting study, which I think may have been discussed here before, in which women who ate half their daily calories (700 of 1400 gosh!!) lost more weight, and felt less hungry and more satesfied throughout the day. While I don't think it's magical, I do believe that eating more during the day kind of shuts off the insataible hunger valve at night. There is this kind of hunger that comes up after not eating throughout the day, which doesnt happen at other times. If I am starving in the morning I can satiate that hunger with a normal amount and move on, but at night, the hunger is kind of empy and insatiable. I think it has to do with hormones. Eating a really big, yummy lunch, to appetite has made nightime hunger way calmer. While I dont always eat breakfast, but do moreso than not these days, I find it is even more helpful in cutting off that munchy nightime feeling. I am thinking of experimenting with adding more, even though I dont feel hunger in the morning, and seeing how that shifts things. I think it might lessen the few nights a week where I find more portions are unusually large. Like last night, at greek food, I ate way too much melted feta (yum), and just left too full, but felt very hungry in the moment... I know had I eaten properly in the morning hours, I would have consumed way less food throughout the day. As a side, I think that's where IE can be tricky, and requires some eating and structural consistency. Hormones definitely come into play with feelings of subjective hunger and fullness, and only a consistently well-fed body can deliver accurate signals.
I would love to know your experiences with breakfast, and how adding/increasing morning food has changed your hunger levels/intake/weight. How has that changed from before? Were you always a breakfast eater?