In your anti aging fat loss, when you eat is as important as what you eat! How many hours should you eat after you wake up? When do you eat breakfast and when do you eat dinner? Are you aware that meal timing, besides your food choices, highly impact your insulin? It is clear that what food you eat can affect your health, but when you eat also has an immediate effect on your insulin levels, which may include metabolic regulation, body weight regulation, sleep cycle, and management of obesity related diseases. Trying to figure out the best time to eat is as confusing as planning what to eat for your anti aging diet meal plan.
Should you eat breakfast an hour after you wake up or should you just have brunch? Many dieters tried to lose weight skipping breakfast with the belief that this method can successfully flush the pounds. Do you think this is the best anti aging fat loss solution for you?
Men and women across the globe really thinks having no breakfast can make them more efficient in losing weight. But what do the experts say about skipping breakfast? One study found that people who ate breakfast demonstrate a reduced impulsive snacking throughout the day.
The most popular author about nutrition has made this saying popular in the middle of the last century: Eat breakfast like a king, lunch like a prince, and dinner like a pauper. After a comprehensive review of the studies about the impact of breakfast on weight, the USDA recommends people eat a nutrient rich breakfast to be able to better manage weight and improve the body’s overall nutrient intake.
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Thinking beyond weight, how many hours should you eat after you wake up? Does skipping breakfast make you lose weight or gain weight? You should know that the connection between your body’s natural biorhythms and weight gain is more than just what you eat.
Regular meal times do play a critical role in your anti aging weight loss. In some cases of meal timing, switching when you eat bigger meals can make a difference. One study found that obese women who ate more for breakfast than dinner lost more weight and had an improved metabolism.
Most doctors will tell you to eat breakfast simply because it is a marker of a healthy lifestyle. Skipping breakfast has been associated with greater weight and increased fatness over time.
It is not advisable to completely starve your body of all nutrition before 12 pm each day, because not eating anything in the morning may not make you feel energetic or very happy. Eating breakfast can help you get the recommended daily values of various nutrients to good health.
Skipping breakfast has been associated with risk for obesity and metabolic syndrome. How does sleeping at night and not eating breakfast affect your metabolism? Loss of sleep can disrupt your internal clock and metabolism, which impacts your hormonal balance.
A sleep disruption, usually in the form of sleep deprivation may confuse the body’s signal for tiredness and hunger, and oftentimes result in increased cravings for sugar and starchy foods. One study found that mice who were exposed to light at night gained 50% more weight than mice who had truly dark nights.
Your metabolism slows down when you sleep and requires fuel to restart. According to the National Weight Control Registry, about 78% of those who successfully lose weight were reported eating breakfast every day.
The most ideal time to eat breakfast is after an hour of waking with the right healthy diet meal plan. To keep your metabolism running, you should eat breakfast. Nutrient timing strategies are based on how the body handles different types of food at different times. Ultimately, the wrong food at the wrong time can sabotage your anti aging fat loss efforts in the gym.
You are more likely to overeat later in the day if you starve yourself within the first hours of your day. By simply manipulating your nutrient intake, you can take advantage of certain anabolic hormones, such as the insulin. In reality, losing weight and getting a lean body is more about consistency, and attention to detail!
Recently, most doctors would recommend drinking a glass of water immediately after you wake up. The reason for this is that while you were sleeping, your body becomes dehydrated.
This how it goes. While sleeping, you were not taking anything. One of the best things you can do after you wake up is to drink at least a glass of water, because your body needs fluid to operate, and drinking a glass of water right after you wake can be good for you.
Some personal trainers even recommend drinking a huge glass of water right after you wake up in an effort to help reduce your body fat. Drinking a glass of water after you wake up has been shown to fire up your metabolism by a whopping 24% for 90 minutes. Isn’t this terrific?
Benefits of regular breakfast
- Improves your energy levels.
- Improves metabolism.
- Provides many beneficial nutrients, and boosts your fiber and calcium intake (compared to no breakfast).
- Reduces your chance of over-consuming high kilojoule foods later in the day.
- Stabilizes your blood sugar levels.
- Improves memory and concentration.
Is breakfast important?
Breakfast is seen by experts to be the most important meal of the day. If you eat breakfast, you will find yourself more energetic, leaner, and more productive during the day. We also are aware that skipping breakfast can cause your brain to be more responsive to highly palatable foods and that people who skip breakfast eat more at lunchtime.
Don’t you know that eating the right meal during breakfast improves your mood and cognition? Without food at the first hour of your day, you are likely to become restless, tired, and irritable.
Remember, you need calories for your brain to function well. Recharging the brain and the body, makes you more efficient in everything you do. A large and growing body of scientific evidence now supports the claim that breakfast is really a very important meal of the day.
Skipping meals can make weight control more difficult. Several studies suggest that people do add more body fat when eating fewer, larger meals than eating the calories in smaller, more frequent meals. Failure to eat anything at the start of the day can have surprisingly serious health consequences later.
If your goal is weight loss, then you should eat breakfast after you exercise in the morning. One study conducted by the Department of Agriculture reported good results among those who ate breakfast before 10 am. Another study found that participants who made breakfast their largest meal were less likely to be overweight compared to those who ate their largest meal at lunch or dinner.
Several studies concluded that eating breakfast before 10 am and after you exercise can kick start your metabolism and help you burn more calories, resulting in weight loss. Big breakfast eaters have been noted seeing some improvements in the areas of belly fat, hunger levels, and fasting blood sugar levels.
Breakfast really is the most important meal of the day!
- Breakfast breaks your overnight fast.
- Breakfast refuels your glycogen (energy) stores.
- Breakfast kick starts the metabolism.
- Breakfast provides us with the energy to keep us going throughout the day.
The evidence on the benefits of having a big breakfast has been strong enough to make the American Heart Association say that planning and timing of meals plus snacks is a healthier way of eating and likely reduce the risk factors of a heart disease. Meal timing may affect health due to its impact on the body’s internal clock.
How to move improperly eaten food out of your stomach?
Improperly combined foods should be moved out of your stomach. Allow it to digest by not eating after it, say at 7pm you have eaten an improperly combined dinner, count 15 hours, that would mean eating at 10am the next day for breakfast.
However, if you eat a miscombined lunch, then you are going to cause poor digestion resulting in a traffic jam of foods that are likely to putrefy, ferment, and spoil in your stomach.
There aren’t enough hours to move miscombined lunch out of your stomach. Healthy breakfast options
- Whole grain toast with a thin scrape of peanut butter, or avocado and spinach or reduced fat ricotta.
- Porridge with fresh fruit.
- Fresh fruit and yoghurt.
- Whole grain cereals with reduced fat milk.
- Whole meal fruit toast with thin scrap of cream cheese.
- Fruit or vegetable smoothies.
- Boiled eggs with whole grain toast.
- Untoasted muesli.
How do you create a breakfast routine?
- Set your alarm for 10 minutes earlier to fit in breakfast at home.
- Take public transport? Take a portable breakfast option to eat on the way to work.
- Make some easy to grab breakfast on the weekend, such as savory muffins or zucchini slice.
- If it’s allowed, keep some breakfast options at work to enjoy once you arrive.
When to eat dinner?
You should eat dinner at least 3 to 4 hours before bedtime. This way you wake up feeling refreshed and energetic. The most important rule to remember is to eat more early and then eat less at night. Usually, what people do nowadays is skipping breakfast and eating more during dinnertime.
Dinner is the best time to eat less. Your body is more prone to burn fat at certain times of the day and store fat at other times. A recent study published in the scientific journal Diabetologia confirms that, eating a large breakfast and lunch and no dinner made patients with a Type 2 Diabetes lost body fat and improved insulin sensitivity as compared with those eating six small meals with the same calories.
Scary stories to make this work for you
In today’s fast paced world, many people are constantly hopping from meeting to meeting or from chore to chore during the day and oftentimes, don’t even have time to sit down and eat a decent meal. In the evening, these people find more time for eating and relaxing, which makes them eat larger meals during dinner. This night eating syndrome is the most severe form of evening overeating, which affects about 5% of obese people seeking treatment.
Shirking and shrinking your morning meal (skipping breakfast) can make you more likely to have a heart attack or die of a heart disease. Research published about 27% of men skipping breakfast have this problem.
Chronic late eaters experienced high blood pressure and cholesterol build up, which results in coronary problems later. Scientists found that the timing of meals is actually as important as what we eat.
Timing may affect health due to its impact on the body’s internal clock. It appears that when animals received food while in an inactive phase, their internal clocks are reset in a way that it alters the body’s nutrient metabolism, which results in a greater weight gain, insulin resistance, and inflammation.
Meal timing and frequency have also been linked to risk factors for heart disease and stroke, including obesity, high blood pressure, cholesterol, blood glucose levels, insulin resistance, as well as reduced insulin sensitivity in studies.
Eating dinner after 7pm may increase the risk of a heart attack. It also has the most significant impact on overnight blood pressure.
Having dinner within two hours of bedtime did more damage than the long established risk of having a high salt diet. The latest research suggests that eating a healthy diet may mean eating a good breakfast and lunch, but limiting the last meal of the day to a light meal, ideally no later than 7pm.
In around 40% of the cases, the blood pressure fails to drop properly overnight, thus sharply increasing the chance of heart attacks.
In total 24.2 per cent of those who ate dinner within two hours of bed suffered from blood pressure which did not drop sufficiently overnight, compared with 14.2 per cent of those who ate their evening meal earlier.
The study found that those who eat dinner late are almost twice as likely to suffer from “non-dipper hypertension” when the blood pressure fails to drop properly overnight.
Experts said that eating late left the body on “high alert” encouraging the production of stress hormones, such as adrenaline, while it might also disrupt the circadian rhythm. This also explains why those who ate late night were more likely to skip breakfast.
Eating breakfast is important, we should have a strong breakfast, we shouldn’t skip lunch. We must have a small dinner and it mustn’t be later than 7 in the evening.
The blood pressure is supposed to drop by at least 10 per cent at night, to allow the body to rest. If it remains raised, it increases the risk of heart disease and heart attacks.
You should eat breakfast an hour after you wake or any time before 10am, and eat dinner before 7pm.
Donnely, L. (2016). Eating dinner after 7pm may increase risk of a heart attack, study finds. The Telegraph UK.
Greenfield, P. (2012). Can You Eat Late and Still Lose Weight? Huffington Post. http://www.huffingtonpost.com/2012/06/22/eat-late-weight-loss_n_1619425.html
Wright, J. & Larsen, L. J. (2011). Eating Clean for Dummies. USA: John Wiley & Sons.
Now you understand one reason why you were not getting slimmer even though you were doing some fitness routines. It is because the timing of your meals and the kind of food you eat during those meals are very critical in your anti aging fat loss. Overeating during dinner is one thing you most certainly do, while skipping breakfast seems to be the most natural thing to do in your mornings. Evening overeating is a crucial problem to solve, because most people eat most of their daily intake of food at night, which made them eat more overall calories for the day. This eating habit makes them susceptible to weight problems and eventually, ineffective anti aging fat loss program.