The timing of food intake can affect weight loss in several ways. Eating regular meals throughout the day, rather than skipping meals or having large gaps between meals, can help regulate hunger and prevent overeating.
Eating larger breakfasts, moderate lunches, and smaller dinners has also been shown to benefit weight loss. Plus, eating a healthy snack before bed can help prevent late-night snacking, which can lead to weight gain. However, it is important to note that overall calorie intake and macronutrient balance are more important than meal timing for weight loss.
breakfast
Eating a nutritious breakfast within the first hour of waking up can jumpstart your metabolism and provide you with energy for the day. It regulates our hunger hormones, keeping us fuller and happier for longer. Skipping breakfast can lead to overeating later in the day and slows your metabolism. In any case, don't skip meals. Skipping breakfast is often associated with several indicators of unhealthiness, including weight gain and decreased glucose metabolism. People often find that eating breakfast reduces the urge to snack and prepares the body for the day with healthy nutrition. Boost your metabolism for the day by eating a well-balanced breakfast that includes high-fiber foods like berries and high-quality protein sources like Greek yogurt.
Lunch
Although lunch should be your largest meal of the day, the timing of lunch seems to have the least impact on weight loss (and breakfast, if you eat it). This has to do with the fact that the body digests food, burns calories and regulates hormones more efficiently earlier in the day due to these circadian rhythms. Eating a balanced lunch that includes protein, whole grains, and vegetables can help keep hunger in check and keep energy levels steady throughout the afternoon. Skipping lunch can lead to overeating or making poor food choices later in the day. According to research, the best time to eat lunch is between 12 noon and 2 pm. Of course, we must remember that we are all unique, so this may not apply to everyone. It might be tempting to skip lunch if you're busy or distracted, but it could lead to problems later in the day. By depriving your body of energy, skipping lunch may leave you feeling lethargic or sleepy. Also, you might get unusually hungry in the afternoon, causing you to overeat at your last meal. In the end, listening to your internal cues to determine how hungry you are and making the right choices is the best strategy.
dinner
Eating a light, low-calorie, nutrient-dense dinner can help with weight loss. Eating a big dinner close to bedtime can lead to weight gain because there is less physical activity and fewer calories are burned during sleep. Eating dinner late may also disrupt sleep, which can lead to weight gain. The ideal time to have your last meal of the day is at least three to four hours before bed. Studies have shown that eating dinner too late or too late may increase the risk of obesity and metabolic disorders such as dyslipidemia and hyperglycemia. Those who ate more calories at dinner than at breakfast had more pronounced insulin resistance. This result means that reducing dinner calorie intake may ultimately help reduce insulin resistance. Soup, grilled chicken or fish, a big salad, multigrain kebab with palaque or a boiled curry are all acceptable dinner options.
Meal timing is a crucial component for those trying to lose weight. All major food groups should be present in a balanced meal that is prepared for you. Keep all food groups in your diet. If you're trying to lose weight, choose small, frequent meals instead of 3 large meals. Between meals, have a healthy drink or a healthy snack. Also, keep track of when you eat each meal.
(The author is nutritionist and CEO of Nutracy Lifestyle)
