Indeed, what we eat has an enormous impact on our health and weight status. But did you know that when and how we eat also make a huge difference? Eating at the appropriate times throughout the day will help to maximize fat burning and keep hunger at bay.
When you have your meals is just as important as what you eat if you’re trying to whittle your waist, so is with exercising.
Best time to eat breakfast
You should always eat breakfast within an hour of waking up. Dieters say the best time to eat breakfast is just after 7am, 7:11am to be precise. Do not delay breakfasts later than 10am and make sure you have protein in your breakfast. They also say breakfast is the most important meal of the day.
Best time to eat lunch
About 4.5 hours after breakfast, you should have lunch. The optimum time for lunch is 12:38pm. Do not delay lunch later than 4pm.
Best time to eat dinner
Eating dinner late is one of biggest dietary mistakes we make. The best time to eat dinner is 6:14pm. You should keep a gap of 3 hours between your dinner and bedtime. Do not delay dinner later than 10pm. The later you leave the dining table the worse it can be for your diet.
Best time for snacking
If you want to sneak in one or two of your favorite foods on a particular day, there's actually an ideal time to indulge. When it comes to carbs, the best time to enjoy it is for breakfast, and the best time to eat fats is at 10am. Both work to fuel and energize your body, but when you enjoy them in the morning, you have ample time to burn them off all day.
Best time to exercise
Yes, it’s morning. You kick-start your metabolism and burn more calories throughout the day when you exercise in the morning. One study found that subjects who were put on a high-fat diet and worked out before breakfast gained no weight after six weeks, while those who worked out after breakfast gained three pounds.
Eat 3 square meals
The classic breakfast, lunch, and dinner routine can be effective for weight loss when each meal is big enough to leave you satiated.
Eat 4 to 5 small meals
If you try to drop pounds, try this dining arrangement by reducing the size of the meals that you would normally eat and adding one or two small snacks throughout the day. If you’re looking to maintain the reading on the scale, the multiple meals will help manage satiety and provide a balance of calories throughout the day.
Eat around your workout
Never workout (especially weight training) on empty stomach. You will need energy from your foods to perform optimally. Exercise increases insulin sensitivity, enhancing your muscles’ desire and ability to take up carbohydrates. The right pre-workout meal could be protein sandwich (with chicken, tuna, etc), protein shake, scrambled egg with whole wheat bread, and peanut butter sandwich.
Never eat within 3 hours of bedtime
Eating close to bedtime can interfere with the quality of sleep. You need to have dinner more than three hours before you go to bed so that you don't hit the hay with a full belly of food that hasn't been properly digested. Eating too close to bedtime raises your body temperature, increases blood sugar and insulin, prevents the release of melatonin, and cuts down on growth hormone release. Eating late at night has also been shown to increase risk of obesity and metabolic derangement. If you must eat before bed, opt for a light meal or snack that's high in protein and low in carbohydrates and fat, such as a protein shake made with berries and water, salad with grilled chicken, or a shrimp and veggie stir-fry.
Alcohol at the end of the day
If you want to have a sip of alcohol or wine, it is best to do that at the end of your day because alcohol affects hormones related to digestion and appetite control.