Which is Best meal time for the day! when is the best time to eat breakfast, lunch, dinner, see the Timings briefly an its benefits.The popular saying says "to eat breakfast like a king, dinner like a prince, and dinner like a beggar" and finds confirmation in scientific research. It turns out that not only the composition and quality of meals, but also their hours and distribution during the day affect the state of health and weight.
What time to eat to lose weight and do meals influence your health and weight? Speaking of healthy nutrition, we focus primarily on what to eat. Indeed, the proper selection of food products has the greatest impact on health and weight.
It turns out, however, that meal times are also important, eating at the right hours and keeping the night fast affects the carbohydrate metabolism and the risk of diabetes , the risk of heart disease , and maintaining proper body weight.
Meals should be eaten from the biological morning around 8 am until the biological evening around 20. There are allowed shifts associated with the hours of sleep and awakening, but it is advisable to preserve the so-called. night fast - about 12 hours between dinner and breakfast.
Animal studies show that, depending on the time of meals, the food is slightly differently metabolised. It may be dependent on physical activity, hormone levels, changes in body temperature, biochemical reactions and absorption and digestion of nutrients. These dependencies are also confirmed by studies on humans.
The choice of hours of eating should be associated with the body's natural circadian rhythm - the time of day and night, the amount of light, sleep. A study conducted at Harvard University showed that, regardless of how healthy and well-balanced meals are, eating foods that are not in line with the circadian rhythm causes up to 18% higher blood sugar spikes compared to eating at the right time.
This is closely related to the lower tolerance of the body to glucose in the evening. Therefore, the evening meal should be smaller than in the morning.
What to eat and at what time of day - meal times
Breakfast - between 6 and 10 am
Many scientific studies confirm the role of breakfast as the most important meal during the day. People who regularly eat breakfast have lower blood glucose levels, rarely suffer from diabetes, hypertension and heart disease.
In addition, they lose weight faster and more durable than people who omit breakfast. Skipping breakfast also translates into an increase in total cholesterol, "bad" LDL cholesterol and abnormal sensitivity to insulin after a meal. Most often, it is recommended to eat breakfast for an hour after waking up.
One of the studies shows that a breakfast eaten between 6 and 9.45 in the morning promotes the loss of body fat and reduces the feeling of hunger during the day compared to eating the first meal after 10.
Lunch - up to 15
According to a study published in 2013 in the International Journal of Obesity, people who eat a main meal delivering about 40% of their daily calories before 15, are 25% lighter than those who eat later.
Importantly, the daily amount of calories, composition of meals, energy expenditure, the level of hormones associated with appetite and sleep time were similar in both groups. Also, the 2016 study with 1,300 weight-loss participants confirms that people who eat earlier, lose weight faster.
Many studies emphasize that for health reasons and the risk of obesity, supper can not be the largest by volume and caloric meal of the day, and should be a dinner or breakfast.
Dinner - between 17 and 21
The time of the last meal should match the lifestyle and time of going to sleep. Dinner should not be eaten later than 2-3 hours before bedtime and should be small.
Moving a large dinner to the dinner hour promotes better health and maintaining a healthy body weight. In addition, determining the time of the last meal reduces the snacking after it and reduced by 200-250 kcal energy intake during the day.
Second breakfast and afternoon tea - 2-4 hours after breakfast or lunch
The second breakfast and afternoon tea are not obligatory meals, and the necessity to eat them depends on the size of breakfast, lunch and hunger.
If the main meal was abundant and without a severe hunger we are able to wait for the next meal, there is no need to include snacks, because this can lead to over consumption.
With smaller breakfasts and lunches, the snack may appear 2-4 hours after eating them. So much is the digestion of food.
At what time of the day to eat, to be healthy?
People working at night and in shift are burdened with a much higher risk of type 2 diabetes than those working during the day. According to scientists from the Harvard University, this is closely related to the body's tolerance during the day for glucose, the functioning of pancreatic β cells and eating meals in a manner that is not compatible with the circadian rhythm of the body. Interference with this rhythm manifests itself as an impairment of glucose metabolism.
Skipping breakfast at least once a week is associated with 21-28% higher risk of type 2 diabetes regardless of age, BMI and the quality of the diet of the subjects. A cross-sectional analysis lasting 16 years has shown that men who regularly skip breakfast are burdened with a 27% higher risk of coronary heart disease than those who eat breakfast regardless of age, demographic factors, diet and lifestyle.
In a study of 93 women with or without obesity suffering from metabolic syndrome, a 33% decrease in triglycerides was observed in the group eating rich breakfasts and small dinners.
However, the group eating small breakfasts and generous dinners was characterized by a 14-percent increase in the level of triglycerides in the blood. This indicates adverse changes in the postprandial lipid metabolism. Many large and small studies have shown that eating late in the evening is associated with a higher risk of cardiovascular disease.
What time to eat to lose weight?
In the case of diets slimming and maintaining the effects of weight loss are important meal times - eating breakfast and dinner at the right times. Analyzes show that among people who lose an average of 30 kg and maintain this result for at least 5.5 years, up to 78% regularly eat breakfast every day.
Skipping breakfast is not a good strategy to reduce calories, because it is then eaten more for dinner and throughout the day, which is confirmed by research. According to one of them, the people for whom breakfast was the largest meal, thinned an average of 8 kg in 3 months. However, in people eating the most for supper, the weight loss was much slower and amounted to 3 kg on average in 3 months.