A lot of us have issues with weight at one time or another. To lose weight fast, many of us think that having huge gaps between meals will cause weight loss! It is believed that eating large meals at once and being hungry throughout the day is crucial. It’s an untruth.
In a world where your body is devoid of any nutrients while putting in huge intervals between meals can cause more harm than help. As per the findings of a investigation carried out in The Journal of Clinical Endocrinology & Metabolism eating late at night could actually hinder the process of losing weight.
How can you plan your meals more efficiently and make sure you’re managing your weight in a healthy way? Nutrition expert, Chandni Haldurai is here to share essential facts about the impact of meal timings on your weight.
Meal Timings and Macronutrients
Macronutrients are the most essential nutrients that human bodies require to sustain energy levels. They include carbohydrates, fats as well as proteins. These nutrients are found in our food. But, eating greater or less of a particular macronutrient in comparison to other nutrients can derail any fitness targets.
The entire game is about controlling the intake of these macronutrients! Making sure you eat meals that are time-bound and balance your consumption of these macronutrients will surely aid in achieving a healthier lifestyle.
Metabolism Rate goes through the roof Because of the huge gap in food intake
In the 1960s, hypocaloric meals (meals with a low calorie content) were widely advised. However, during the 1970s nutritionists began promoting a variety of modifications to our eating habits and interventions to ensure good health. One example is paying attention to meals and timings.
There is a belief that eating less, or having large gaps between meals or reducing calories from your meals could result in weight loss. But, that isn’t the case.
When you don’t take a break for longer periods of period of time, your metabolism decreases to save energy. In contrast when you eat regularly your metabolism stays even and reduces the desire to indulge in more food!
Balanced Metabolism Throughout The Day
Consumed calories are used more during the morning hours as compared to the night. At night it’s the most slow.
This is due to the fact that when you get up in the early morning the rate of metabolism level is at its most high. It is therefore essential to provide adequate fuel for your body. This can help you maintain your metabolic rate at a high level.
This means that you must include foods that contain higher levels of fiber as well as healthy fats and protein throughout the day, like eggs meat, fish as well as seeds, nuts etc. In order to increase the rate of metabolism in your body.
Here are some great choices for breakfast options that are balanced:
Include them into your daily food plan and see the difference in your metabolism!
Here are a few other reasons you should take in more protein-rich foods throughout the day:
- The reason is that foods that are protein-rich enhance the thermogenic effect on food (TEF). The term TEF can be used to describe the amount of calories required by your body for digestion and absorb as well as process nutrients.
- According to studies the proteins may increase your metabolic rate of the body by 15-30 percent when compared with 5 to 10 percent carbohydrates, and 0 to 3 per cent for fats.
- However it is when you eat your dinner later and immediately go to bed your metabolic rate decreases substantially. Because you’re inactive following eating, a smaller amount of energy is consumed which leads to weight gain but not reduction!
- In the evening the human digestive system goes through a significant shift. Signals that travel across the GI organs to brain are reduced. This leads to a decline in the body’s capacity to handle the excess fat that is consumed that leads to weight increase.
Best Time To Consume Macronutrients
In regards to eating macronutrients there are some tricks and tips you must be aware of.
Ingestion of carbsalong with fiber and fats in the morning is recommended and not to do so in the late evening. This is because when you eat carbs in the early morning hours, it will keep you full throughout the day. This leads to less snacking and weight loss.
According to experts according to experts, it is always recommended to eat a balanced mix of protein, carbohydrates as well as healthy fats and fibers that will keep you full for a long period of time. The proportion should be: carbohydrates 50 percent, proteins: 30 20%, fats: 20 percent.
If you’re exercising or working out then you must choose a higher amount of protein. Protein shakes, for instance, have a lot of importance when it comes to obtaining energy in the morning after training. Protein aids in the repair of muscle fibers which can tear or fall apart after exercise. The shakes often contain herbal supplements that are able to boost macronutrients’ division.
In the case of lunch, it’s always recommended to select foods that aid in maintaining you energy level. So, it is essential to follow a healthy diet that includes carbohydrates, fats and fibers. These foods will help stabilize the energy level and help you stay focused.
The nutritionist-approved dinner is a balanced combination of proteins, complex carbohydrates, including some of the grains.
The primary reason you should consume these macronutrients during dinner is because they will keep you full for a longer period of time, which can aid in avoiding the temptation to snack late at night. A good dinner plate should contain half of grains/starches, vegetables and protein (easy to digest).
Snacks To Keep You Healthy
People have a variety of opinions on eating snacks. While some people believe that it can be healthy, others think it could cause weight gain.
Snacking involves eating food between meals. according to certain research eating high-fiber and protein-rich foods could actually aid in losing weight. This is because protein helps your cravings for food go away and leads to a decrease in consumption of food at main meal. If you consume high in fat or carbs-rich foods between meals, it reduces the rate of metabolism, causing you to weight gain.
The Final Words
Therefore, a careful and thorough monitoring of your food choices as well as how much and when you eat your meals is crucial in your fitness routine. If you are unsure, consult a certified nutritionist to help you manage your eating habits in a stress-free manner.