Best Time of Day to Eat For Weight Loss


Best Time of Day to Eat For Weight Loss

If you wonder what the best time of day to eat is, we tell you when you should have each meal. So you can maintain a healthy pattern.

In general, we're more concerned about how much to eat and what to eat, rather than when to eat. But it turns out that the timing of meals also plays a crucial role in maintaining health. For example, science has shown that establishing the best time of day to eat can be a strategy to combat type 2 diabetes, heart disease, and obesity. 

Getting into the habit of a specific eating schedule is part of a healthy lifestyle. The body has a biological timer system in every cell that controls schedules for sleep, hormone release, heart function, and even eating.

They are also synchronized with specific signals from the environment that indicate, for example, the best time of day to digest food. So the body is biologically prepared for that. But if you're not at the right time, you can compromise your digestive and overall health.

Best Time for Breakfast

With breakfast, we break the fast of a night without eating. A group of experts claims that the body's biological timer is more efficient at digesting, absorbing, and metabolizing food earlier in the day, known as the active phase.

For example, the insulin that regulates blood sugar is higher in the morning. Therefore, when we eat breakfast, we establish a blood sugar and energy load for the rest of the day.

It would help if you were sure to eat between 6 and 10 a.m.; this is the ideal time to help you prepare for the next meal, a few hours later. 

It is recommended to eat breakfast at least 1 hour after waking up and include protein, whole grains, fresh fruits, and healthy fats.


Best Time for Lunch

Doctors recommend following a lunchtime routine. Research confirms that eating lunch outside the established biological clock leads to obesity. Eating after 15:00 hinders weight loss, establishing that the best time to do so is between 12:30 and 13:30.

In addition, the time difference between lunch and breakfast should be in the order of 4-5 hours. 

If it is not possible to do so, then a snack rich in proteins and carbohydrates should be included. With this, we avoid excessive hunger at lunchtime.

At lunchtime, the metabolism reaches its peak, which provides a more excellent digestive function. Lunch should be lighter than breakfast and dinner.

Best Time for Dinner

It is recommended to have dinner between 4 to 5 hours after lunch; however, to not be so strict with the schedule, at least we should have dinner about 2 hours before going to sleep and thus help the digestive process. 

The quality and quantity of food are also essential since it could predispose to weight gain if it is too full of fats and carbohydrates. 

Optimal times for dinner are between 18:00 and 18:30. Eating dinner between these hours will give the body a chance to concentrate on resting and renewing its tissues instead of digesting a large meal.

In addition, the International Journal of Obesity reminds us that the body's ability to regulate blood sugar slows down at night. Hence, people who work night shifts gain weight faster or suffer from diabetes more prevalently.

On the other hand, a review on the effect of schedule on obesity concluded that among the best foods for dinner are fish, fruits, nuts, and turkey meat.

These foods contain high levels of an amino acid called tryptophan, which helps secrete serotonin and melatonin, which are relaxants and sleep inducers and convert fatty acids into energy.


Tips to keep in mind when deciding on the best time to eat

It is important to emphasize that the response to a given dietary pattern may vary from person to person. This means that what is suitable for some may not necessarily be good for others. That's why the best way to set a schedule that favors health is to work together with nutrition professionals.

In practice, it is not so easy to balance meals with the schedule. That's why we leave you some tips so that everything runs smoothly and you choose the best time of day to eat.

Let's look at the following recommendations:

  • It would help if you turned everything around. Once you discover that you were doing things wrong and you want to correct them, change your eating schedule without fear until you optimize it to your needs. In addition, you can include physical activities to see how your body behaves. If possible, change your training schedule from morning to evening, which will help you relax.

  • Plan your meals. To be able to eat on time, you should prepare meals in advance. This will allow you to stay on schedule and avoid unhealthy snacking.

  • Get into the habit of enjoying your meals. When you slow down during meals and chew slowly, you digest better and enjoy it more.

  • If you work, you should keep healthy snacks for when a meal must wait.

  • You should keep food in the refrigerator when you are at work or carry a cooler in the car.

  • If you work at night, remember the 4 to 5-hour intervals about the last meal.

Keep in mind that it's not just the quantity and quality of the food we eat; when we eat, it has a significant effect on our well-being. Therefore, planning a correct meal schedule should be part of healthy eating habits.

Adam Hari

This is my profile, I seek to provide helpful content on several areas, especially health and fitness.

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