Jakarta –
When dieting, not only the type of food you have to pay attention to, but also the time you eat. Experts reveal recommendations for the best meal times for breakfast, lunch and dinner.
When you want to lose weight, there are several things you need to pay attention to. Primarily a matter of calorie intake which must be less than what is burned.
Apart from that, there are several other things that are no less important. For example, physical activity, the quality of food eaten, genetics, quality of sleep, and a person’s health condition.
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Several studies also show that choosing when to eat also has an effect on weight loss. Therefore, this factor can also be a consideration for those who are on a diet.
The relationship between meal times and weight loss
Quote Health (28/10/2024), the human body has an internal clock that lasts 24 hours, known as the circadian rhythm. This clock helps control various processes in the body, including metabolism which is closely related to weight loss.
Eating at times that are out of sync with your circadian rhythm can lead to higher calorie intake. Because there is a disruption in appetite-regulating hormones such as leptin and ghrelin.
So when dieting, the factors of eating time, type of food, and the number of calories consumed are very important to consider.
Best time for breakfast and lunch
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Actually, there is no definite rule regarding when is the best time to eat to lose weight because each person’s condition varies. However, so far there are several general tips that can be put into practice following the results of existing research.
For breakfast, it’s best not to miss it. A healthy breakfast has many benefits, including better mental alertness throughout the day. Conversely, skipping breakfast is associated with a higher natural risk of being overweight or obese.
Based on research, it is good to have a healthy breakfast about 2 hours after waking up, especially when you are on a diet. However, if you are not a ‘morning person’ or don’t like breakfast, make sure the time between your last meal and the first meal of the next day is 12 hours or more. This can also help manage weight and keep the body’s metabolism healthy.
For lunch, one study found people who ate lunch late, around 3 p.m., tended to lose less weight than those who ate an early lunch.
The effect of a late lunch on weight loss was also observed in a study involving patients undergoing bariatric surgery. People who ate a late lunch lost less weight after bariatric surgery compared to those who ate an early lunch.
So in general, eating an earlier lunch and consuming more calories at breakfast is better for weight loss.
Read the next page to find out the best dinner and snack times while dieting.
