It is important to know how and when you eat can impact your health and your weight.What we eat has an massive impact on our health and weight status. Eating at the suitable times throughout the day will aid to maximize the fat burning process.
Eat every 3 to 4 hours. Most people consume three meals and one snack, while others may prefer four smaller meals. Timing your meals in this way will progress your fat loss by preventing surplus insulin, allowing leptin to work on appetite control and metabolism and by balancing the stress hormone cortisol. You should also have your meals at the same time every day.
Eat within 1 hour after waking up. When you skip breakfast, you lose its stimulating advantages on your metabolic rate. You also become more likely to eat unbalanced meals, more calories, and larger amounts of saturated fat through the day. Many researches shows that those of us who skip breakfast are heavier. Missing out on a healthy morning meal also stimulates stress hormones.
Do not eat within 3 hours of bedtime. Eating too close to bedtime raises your body temperature, enhances blood sugar and insulin, prevents the release of melatonin, and slows down the growth hormone release. All these factors get in the way with the quality of your sleep and the natural fat-burning benefits of a good night’s rest. Sleep deprivation also leads to more cravings and a greater probability of overeating the next day.Even if you must eat before bedtime, try a light meal or snack that’s high in protein and low in carbohydrates and fat, such as a protein shake and fruits.
Start the day with protein. For better appetite control during the day, try to combine your starchy carbohydrates at lunch, dinner, or after your workouts rather than at breakfast. Stick to eggs or whey protein for breakfast and you’ll eat less during the rest of the day.
Eat 45 minutes after the workout. This meal or snack is the only one that should not include much fat and should be higher in carbohydrates. You can have a smoothie made with juice, fruit, and protein powder, but no flaxseeds or oil.
Drink alcohol last. If you have some alcohol or wine, do so after your meal to improve the hormones involved in appetite control and digestion.