The timing of food intake can affect weight loss in several ways. Eating at regular intervals throughout the day, rather than skipping meals or having large gaps between meals, can help control appetite and prevent overeating. A large breakfast, a moderate lunch and a small dinner have also been shown to be beneficial for weight loss. Plus, eating a healthy snack before bedtime can help prevent late-night snacking, which can lead to weight gain. However, it is important to note that overall caloric intake and balance of macronutrients are more important than the timing of meals for weight loss.
Breakfast
Eating a nutritious breakfast within the first hour of waking can speed up metabolism and provide energy for the day. It regulates our hunger hormones and keeps us full and happy for a long time. Skipping breakfast can lead to overeating later in the day and a slower metabolism. Whatever happens, don’t stop eating. Skipping breakfast is often associated with several unhealthy indicators, including weight gain and decreased glucose metabolism. People often find that eating breakfast reduces impulsive snacking and prepares the body for a day of healthy nutrition. Your metabolism can be boosted for the day by having a well-balanced breakfast that includes high-fiber foods like berries and a good source of protein like Greek yogurt.
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lunch
Although lunch should be your largest meal of the day, the timing of lunch has the least effect on weight loss (if eaten with breakfast). This is related to the fact that the body is more effective at digesting food, burning calories, and regulating hormones earlier in the day, thanks to those circadian rhythms. A balanced lunch that includes protein, whole grains and vegetables can help control appetite and keep energy levels steady through the afternoon. Skipping lunch can lead to overeating or poor food choices later in the day. As per studies, the best time to have lunch is between 12 noon to 2 pm. Of course, we must keep in mind that we are all unique, so this may not apply to everyone. It may be tempting to skip lunch if you’re busy or distracted, but it can lead to problems later in the day. By depriving your body of energy, skipping lunch can make you lethargic or sleepy. Also, you may feel unusually hungry in the afternoon, which may make you overeat at your last meal. Ultimately, the best strategy is to listen to your internal cues to identify your hunger level and make the right choices.
dinner
Eating a light dinner that is low in calories and high in nutrients can help with weight loss. Eating a heavy dinner too close to bedtime can lead to weight gain because the body is less active and burns fewer calories during sleep. Eating dinner late can also disrupt sleep, which can lead to weight gain. The ideal time for the last meal of the day is at least three to four hours before going to bed. According to studies, eating late or eating too late at night can increase your risk of obesity and metabolic disturbances such as dyslipidemia and hyperglycemia. Insulin resistance was more pronounced in those who consumed more calories at dinner than at breakfast. This result means that reducing calories at mealtimes may ultimately help reduce insulin resistance. Soup, grilled chicken or fish, a big bowl of salad, multigrain roti with palak paneer or boiling chana masala are all acceptable options for dinner.
Meal timing is an important component for those attempting to lose weight. All the major food categories should be present in a balanced diet for you. Include all food groups in your diet. If you want to lose weight, choose small, regular meals instead of 3 large meals. Between meals, have a healthy drink or healthy snack. Also, be mindful of the timing of consuming each meal.
(Dr. Rohini Patil, MBBS, Nutritionist and CEO of Nutracy Lifestyle)