Your body processes the energy you consume differently depending on when you eat! Research has shown that the ability to burn calories and curb appetite is linked to circadian rhythms. If you don't align your meal times with your body clock, it can lead to an increase in fat-storing hormones and negate all the benefits of a healthy diet.
The idea of aligning meal times with the body clock is gaining momentum because there is solid evidence that this can help with weight loss; there is even a "Circadian Rhythm Diet" based on the ideal times for breakfast, lunch and dinner.
So what does this mean for your meal times?
6:00 to 9:45 am Breakfast: This is the best time for breakfast. Eating a high-protein breakfast - such as eggs, lean sausage, Greek yoghurt or nut butter - in the morning is associated with less weight gain. You are also less likely to feel hungry if you eat in this time frame than if you eat a breakfast that is delayed until after 10am.
10 am: Time for a snack. If it's been a few hours since breakfast and lunch seems light years away, a light snack like an apple or a handful of whole-grain crackers with cheese is a good idea. By combining a high-fibre food with a protein-rich ingredient, you can manage your cravings.
1.00 p.m. Lunch break. The ringing of the phone, email notifications and looming deadlines may tempt you to put off your lunch. However, waiting until late afternoon could lead you to overeat or make less healthy choices.
6.00 p.m. Dinner. A late dinner can lead to weight gain. According to one study, eating at 6pm - as opposed to eating at 10pm - burns 10% more fat overnight. As the day progresses, your body begins to reorganise its metabolism and reduce the amount of fat consumed. A late meal can contribute to weight gain. Eating dinner earlier - and not snacking late at night while watching your favourite TV shows - could also help you sleep better.
Understanding the science behind meal times and adjusting your breakfast, lunch and dinner times can have a big impact on your health.
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Your body processes the energy you consume differently depending on when you eat ! Research has shown that the ability to burn calories and curb appetite is linked to circadian rhythms. Not aligning your meal times with your body clock can lead to a surge in fat-storing hormones and negate all the benefits of a healthy diet.
The idea of aligning meal times with your body clock is gaining momentum as there is solid evidence that this can help with weight loss; there is even a 'Circadian Rhythm Diet' based on the ideal times for breakfast, lunch and dinner.
So what does this mean for your meal times?
6:00am to 9:45am. This is the best time for breakfast. Eating a high-protein breakfast - such as eggs, lean pork sausage, Greek yogurt or nut butter - in the morning is associated with less weight gain. You're also less likely to feel hungry if you eat in this time slot than if you eat a breakfast that's been put off until after 10am.
10 am. Time for a snack. If it's been a few hours since your breakfast and lunch seems light years away, a light snack like an apple or a handful of whole-grain crackers with cheese is a good idea. By combining a high-fibre food with a high-protein ingredient, you can manage your cravings.
13.00 Lunch break. The ringing of the phone, email notifications and looming deadlines can tempt you to put off lunch. However, waiting until late afternoon could lead you to overeat or make less healthy choices.
6pm dinner. Eating dinner late can lead to weight gain. According to a study, eating at 6pm - as opposed to eating at 10pm - burns 10% more fat overnight. As the day progresses, your body begins to reorganize its metabolism and reduce the amount of fat consumed. A late meal can contribute to weight gain. Eating dinner earlier - and cutting out late-night snacking while watching your favourite TV shows - could also help you sleep better.
Understanding the science behind mealtimes and adjusting your breakfast, lunch and dinner times can have a big impact on your health.
