The timing of meals has to be well planned so that the body gets nutrition at regular intervals. It is also essential to maintain substantial gap between the meals to avoid gaining weight. Read on to know more.
Most people worldwide usually have three meals a day consisting of breakfast, lunch, and dinner. These are essential for healthy living. When these meals are consumed appropriately, they fuel the body, provide it with the much-needed energy to do routine activities, and stay fit. However, the timing has to be well planned so that the body gets nutrition at regular intervals. Moreover, it is also essential to maintain a substantial gap between the meals to avoid gaining weight. Check out the best time to eat breakfast, lunch and dinner.
'What you eat' nourishes your body, and 'when you eat' determines your metabolic rate, weight and sleep cycle. Weight management is challenging but essential to keep heart, blood pressure and various diseases away. But remember that the idea is to lose weight healthily and not by skipping meals. When you starve, you deprive the body of the nutrients that it needs to sustain. Therefore, by planning your intake wisely, you can manage weight and also nourish yourself properly.
Healthy Dinner Ideas (easy & Delish Meals!)
As per a survey, the best time to eat your breakfast is 7:11 AM, lunch is 12:38 PM, and dinner is 6:14 PM. But since having your meals at these specific times may not be possible, you may have your breakfast at 7 AM, followed by lunch and dinner 12:30 PM and 6:30 PM, respectively.
Between each of these meals, there's a gap of around 6 hours. And since there is a possibility that you may feel hungry between meals, you can grab a fistful of dry fruits or a plate of fresh fruits or fresh vegetable salads, fresh fruit juices or snacks that aid weight loss. Moreover, to calm your hunger pangs before going to sleep, you may consume a glass of golden milk. Check out this link to know how to prepare gold milk and its health benefits.
And to manage weight effectively and get maximum nutrition, you may add whole grains, brown rice, proteins (legumes, pulses and lentils), eggs, low-fat milk, fresh fruits and vegetables.
Healthy Dinner Recipes To Lose Weight
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.
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“Your body handles the energy it takes in differently depending on the timing of your meals, ” explains Jonathan C. Jun, MD, associate professor at Johns Hopkins School of Medicine. Research shows that your ability to burn calories and regulate your appetite are linked to your circadian rhythms; failing to match your mealtimes to your body clock may spike fat-storing hormones and cancel out all of the benefits of your healthy diet.
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The idea of matching your mealtimes to your body clock is gaining steam thanks to robust evidence that it can help fuel weight loss; of course there’s even a “circadian rhythm diet” that’s popped up which is based on the ideal times to eat breakfast, lunch, and dinner.
6:00 to 9:45 a.m. This is the best time for breakfast. Eating a high-protein breakfast—think eggs, lean pork sausage, Greek yogurt, or nut butter—first thing in the morning was linked to lower rates of weight gain, according to research published in the journal
Plus, those who ate during this window were less likely to feel hungry than those who postponed their breakfast until after 10 a.m.
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10 a.m. Snacktime. If it’s been a few hours since breakfast—and lunch still feels light years away—Amy Gorin, MS, RDN, dietitian and owner of Plant-Based Eats in Stamford, Connecticut, suggests a light snack like an apple and peanut butter, or string cheese and a handful of whole-grain crackers. By combining a high-fiber food with a high-protein ingredient, you’ll take charge of your hunger and cravings.
“It helps to eat every three to five hours—so typically, one to two snacks a day—so that your blood sugar levels don’t dip and you don’t get hangry, ” Gorin says.
Women who ate a 190-calorie snack at 10 a.m. burned more fat than those who ate the same snack at 11 p.m. Studies also show that a light snack could lead you to eat less at mealtimes and may help you up your intake of low-calorie, nutrient-dense foods like fruits and vegetables.
The Best Time To Eat Breakfast, Lunch And Dinner If You Want To Lose Weight
1 p.m. Lunch break. The ringing phone, email notifications, and looming deadlines can make it tempting to postpone lunch, but waiting until late afternoon could cause you to overeat or make less healthy choices.
“You could be very, very hungry by the time you do sit down for a meal, ” Gorin says. “If a plate of French fries is put in front of you, you may be inclined to eat the entire plate.”
Research supports the idea of eating an earlier lunch. Late eaters—who grabbed lunch at 4:30 p.m.—had decreased glucose tolerance, took longer to transform carbs into energy, and burned fewer calories at rest than those who ate lunch at 1 p.m.
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Interestingly, despite eating a similar number of calories and micronutrients, dieters who ate lunch after 3 p.m. lost less weight than dieters who dined earlier.
6 p.m. Dinnertime. Sitting down to a late supper could lead to weight gain. Jun published a small study that showed eating at 6 p.m.—as opposed to 10 p.m.—led to a 10 percent increase in fat burning overnight.
“As the day draws on, your body begins to change its metabolism and decrease the amount of fat that’s being used, ” Jun explains. “If you’re attempting to lose weight, later eating could contribute to weight gain.”
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Eating an earlier dinner—and skipping late night snacking while binge-watching your favorite shows—could also help you sleep better. When those who normally ate one-third of their calories between 6 p.m. and midnight, stopped eating between dinner and breakfast the next morning, their weight decreased, and their time in dreamland increased.
A meal that is high in fiber and low in saturated fat can help you fall asleep faster. Understanding the science behind meal timing—and adjusting when you eat breakfast, lunch, and dinner—could have a big impact on your health.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
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North Carolina-based freelance journalist Jodi Helmer has written about health topics for WebMD, AARP, HealthCentral, Health, Woman’s Day, Shape and Women’s Health. When she’s not writing, Jodi loves hiking with her dogs and gardening.There are people who don’t eat after 7 p.m. and there are those who regularly dine well into the evening. But which group is right? Well, as it turns out, neither. According to Kayla Kopp, a registered dietician at Cleveland Clinic’s Center for Human Nutrition, there is no ideal time to eat your last meal of the day. Additionally, what’s more important is what you’re eating versus when you eat it.
“The clock does not determine how our bodies utilize or store food, ” says Kopp. “There is no research that indicates it is healthier to consume an early dinner compared to a dinner later at night. Whether you are trying to gain or lose weight, it really matters how many calories you are consuming, not necessarily the timing of these calories.”
A good rule of thumb, Kopp suggests, is not to go more than three to four
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