Meal timing affects general state health, as well as maintaining a figure. The American Heart Association's journal Circulation published results from a Harvard study showing that men who skip breakfast have a 27% increased risk of developing cardiovascular disease.
Eat breakfast yourself
Research shows that skipping breakfast leads to snacking and not healthy eating during the day, as well as surges in blood sugar, which can trigger the development of diabetes, increase blood pressure, raise cholesterol levels, and therefore lead to cardiovascular diseases. What you eat and when you eat it are important. The basis of a complete breakfast is “long” carbohydrates, some healthy fats and protein. For example, a soft-boiled egg, vegetable salad and whole grain bread. Or unsweetened oatmeal with nuts, berries and fruits.
The best time to have breakfast is within an hour after waking up. It doesn’t matter whether you are a night owl, a lark or a dove - it is advisable to fit breakfast into the time frame from 6.00 to 10.00.
Morning snack
This is an optional meal, and it depends on when and what you had for breakfast. But if breakfast was early, then you should not fast until lunch. “It’s important to understand that our bodies need 2 to 4 hours to digest and absorb food,” says Jim White, a spokesman for the Academy of Nutrition and Dietetics (USA). If after this time you have a snack healthy food, then you will not have spikes in blood sugar, you will have a stable energy level and you will be able to control yourself at lunch. White suggests snacking on a handful of almonds. Other options are natural yogurt, sliced vegetables, apple with nut butter, and whole grain crackers.
Don't delay lunch
A 2016 study published in the American Journal of Clinical Nutrition showed that eating an early lunch helps maintain a healthy weight. It should not be later than 15.00.
Lunch is traditionally the largest meal of the day. It may include carbohydrates from sources such as potatoes (preferably baked), pasta (made from whole wheat), and whole grain cereals. A vegetable salad or vegetable side dish is a must-have on your table! Source of protein - lean meat, poultry, fish, seafood, legumes or tofu. Remember to alternate protein sources daily. It is not advisable to eat meat more than 3 times a week, the same goes for fish and poultry. Leave 1-2 days a week without meat to give your intestines a chance to rest.
If you want to treat yourself to something sweet, it’s best to do it during the daytime, so dessert will do the least harm to your figure.
Just as with breakfast, you can have a snack 2-4 hours after lunch.
Early dinner
The ideal time for dinner is 19.00. This way you will give your intestines the opportunity to carry out the “cleansing work” at night. Dinner doesn't have to be heavy. Vegetable soup, light dishes from vegetables and cereals, salad, green smoothies are great for evening reception food. If you need animal protein, it is better to cook fish or poultry for dinner. Avoid eating meat in the evening, as this can lead to digestive problems and poor quality sleep.
Don't be afraid of carbs in the evening, even if you want to lose a few pounds. Whole grain cereals, bread and pasta will not harm your figure because they contain fiber. But plain pasta, white bread, potatoes, store-bought buns, sweets and cookies should be avoided in the afternoon.
Closer to bedtime severe hunger You can afford a glass of kefir or yogurt without sugar or flavorings.
Nutrition before and after sports
On days when you are actively involved in sports, your diet may change slightly. About an hour before class, it is advisable to get energy from high-quality carbohydrates - for example, whole grain cereals with vegetables. Closer to training, you can eat some fruit. Within an hour after physical activity, especially related to strength exercises, keep your strength up with a protein snack. This could be a protein shake, cottage cheese, natural yogurt with nuts and berries, poultry or fish with a green salad, a whole grain sandwich with nut butter.
We all know that every adult should have three full meals - and a few snacks. But very often we choose the wrong time to eat. It turns out that depending on what we eat at certain times, we can feel better or worse, feel sleepy or energetic, get quality sleep or have poor sleep. Nutrition experts are ready to name the appropriate times for snacks, breakfast, dinner and lunch.
Snack time - 5:00 - 6:00
If your morning workout is slow to moderate and lasts less than an hour, you can simply skip a full meal during that time—and have a big breakfast afterwards. However, if you plan to exercise intensely or for more than an hour, consider having a pre-workout snack. This is when you should drink matcha tea - this tasty and vibrant drink contains high levels of caffeine, which research shows can have a positive effect on workout performance.
Breakfast time - 7:00 - 9:00
Numerous studies show that every adult needs to consume at least twenty grams of protein per meal. This is necessary in order to prevent loss muscle mass. Most often we include protein in lunch and dinner, but for some reason we forget about breakfast. During this time, nutritionists advise including foods such as cottage cheese, Greek yogurt or eggs, as well as plant proteins such as beans or tofu. By the way, scientists say that protein will help you feel full for a long time!
Second breakfast time - 10:00 - 11:00
Be sure to start each new day with fruits and vegetables. This will allow you to get great amount useful substances- fiber, vitamins and minerals. For example, you can start your morning with a small apple and peanut butter, or make a fruit or vegetable smoothie. Fruit or vegetable salads are great for breakfast. Berries and fruits can be added to porridge or pancakes.
Lunch time - 12:00 - 14:00
Lunch is a time to fill the body with energy. Therefore, it is extremely important that this meal is as balanced as possible. Lunch time is the time for protein, whole grains, and a large portion of vegetables. The simplest dish that allows you to get it all at once is a salad! Because fruits and vegetables contain unique blends of nutrients, add salads to your menu daily to improve performance immune system, prevent the occurrence of a number of diseases.
Afternoon tea time - 15:00 - 16:00
Experts say: not all foods are suitable for a midday snack. The meal should be filling at the same time to help wait until dinner. According to nutritionists, the best option is date bars. Choose those that contain various seeds, nuts, and chickpeas. In addition, we must not forget that dates are an excellent source of soluble fiber called pectin, which significantly reduces cholesterol levels, which was scientifically confirmed back in 2011.
By the way, if you can’t find the bars, you can make them yourself: it’s quite simple, because such a treat does not require baking!
Dinner time - 18:00 - 19:00
It is easy to guess that in evening time your body doesn't need the same amount of energy as it does in the morning and afternoon when you're getting ready for work, school, or training. It is for this reason that nutritionists give helpful advice regarding your evening diet - eat as many vegetables as possible, supplemented with x portion of protein without fat: beans, grilled chicken without adding oil, and fish are ideal for dinner. This menu will reduce the number of calories while filling you up.
If you skip lunch or snack, don't let hunger cause you to overeat at dinner. A study conducted by researchers at Pennsylvania State University found that drinking a cup of soup as a snack can help you eat less of your main meal.
Dessert time - 19:00 - 20:00
There are people for whom it is extremely important to end their meals on a sweet note. And many people prefer cakes, pastries and other not-so-healthy delicacies. Nutritionists say: eating foods like fruits is much better for your body. They contain a large amount of vitamins and minerals, fiber - your body will definitely thank you!
If you want something a little sweeter, take some fruit, chop it up nicely and add some whipped cream! If you are not particularly sensitive to caffeine, which is found in large quantities in cocoa beans, you can replace the fruit with a small portion of dark chocolate from time to time. Occasionally, you can treat yourself to low-fat vanilla yogurt - this will lift your mood, eat something sweet - and fill your body with the calcium it needs.
Snack time - 21:00 - 23:00
Nutritionists note that a huge number of people around the world drink alcohol in the evening. This supposedly allows them to relax and fall asleep quickly. In fact, experts say, alcohol consumed at this time has a negative impact on the quality of sleep: instead of falling asleep soundly, you may experience insomnia and a restless night's rest. This means that the next day you will feel tired and want to take a nap.
How can you prime your body for quality sleep? Experts say there are a number of healthy snacks that are natural sources of a hormone called melatonin, which is essential for a good night's rest. The main products on this list are grapes, walnuts and pistachios. Always keep them on hand to ensure you get a good night's sleep.
Features of nutrition during shift work
People who work in the evening and at night will ask: what should they do, because they cannot eat at the hours indicated above - at least because they are awake at night and feel hungry, and in the morning or afternoon they sleep off before a new meal? work shift.
And the experts have an answer to this question: if your schedule or work schedule involves working late at night or early in the morning, then your meals should follow a number of rules.
For example, it is recommended to eat any heavy food before your work shift begins - this is necessary so that you have enough energy to work and not experience drowsiness. It's worth eating as your work shift progresses, as well as at the end of it, to prepare your brain and body for sleep. If you need a late-night snack, look to a mixture of whole grains, vegetables, lean proteins and healthy fats. You can include nuts and avocados in your diet - they are ideal for refreshing yourself at any time of the day.
Don't overeat before you go to bed - because of this, your sleep will be superficial and restless, you will not be able to rest properly, which means you will experience fatigue and drowsiness during work.
To reduce body weight, you need to reduce your food intake. But dieting for weight loss definitely doesn't mean starving yourself. One of the most common mistakes in this regard is improper distribution of food throughout the day, leading to a feeling of hunger and subsequent overeating. The clock diet is an eating style in which you eat every 2 to 3 hours to ensure you don't go hungry.
We create a diet for weight loss correctly
Each organism is individual. Each person is satisfied with a different food scheme. But the hourly meal plan for weight loss is based on the principles of a balanced diet. Thanks to them, you can create a menu consisting of the optimal amount of all the necessary elements.
The fight against extra pounds with a diet by the hour is easy: just eat regularly. Classic advice is to eat 5-6 times a day with pauses not exceeding 3 hours. The body gets used to regular energy consumption and speeds up metabolism. This
It takes about a month for the body to get used to a new weight loss regimen. If you were previously on a diet, this time may be longer.
- breakfast - 20–25% of daily income;
- snack - 10–15%;
- lunch - 30–35%;
- afternoon snack - 10–15%;
- dinner - 15–20%.
Therefore, the largest meal of the day is lunch. In the 2nd half of the day, the body needs enough energy. Just like breakfast, dinner should be lighter and snacks should complement your weight loss meal schedule.
Meal schedule for weight loss
There are many menus that offer a specific visible effect. But few diets can be followed in the long term; most food patterns are too monotonous. Therefore, instead of following a strict diet, learn the principles of healthy eating and learn how to choose the right foods.
A balanced diet benefits the body. It includes sources of macroelements (carbohydrates, proteins, fats), microelements (vitamins, minerals). In all products contained in proper nutrition according to the clock for weight loss, these substances are presented optimally.
The daily menu includes 5-6 servings (3 main courses, 2 snacks and/or 2nd dinner). A diet for weight loss by the hour involves more or less regular meals, which ensures the most efficient metabolism. Eat every 2-3 hours, even if you are not very hungry.
Diet for weight loss - rules and daily routine
Eating by the clock for weight loss is a healthy diet. Observe the following rules:
- Balanced, as varied nutrition as possible.
- Regular meals, 5-6 smaller portions per day.
- Drinking enough fluids.
- The presence of fiber in the menu.
- Limit foods with a high glycemic index, simple carbohydrates, sweets, and sugary drinks.
- Limiting the amount of saturated fatty acids, fatty meats, smoked meats, fatty dairy products.
A balanced diet contains the optimal amount of energy in a suitable composition, an abundance of valuable macro- and microelements.
Daily allowance energy value food for weight loss is 4000–6000 kJ (to maintain body weight, this figure increases to 7000–9000 kJ per day). Total daily energy intake depends on energy expenditure, which varies significantly depending on each person's lifestyle.
A meal plan for weight loss doesn't have to be inconvenient. A precisely prescribed diet is not sustainable in the long term. An inappropriate diet can slow down metabolism, leading to the opposite effect. Too much quick loss weight usually results in a yo-yo effect.
A weight loss regimen doesn't have to be stressful. The diet should satisfy the general needs of the body, individual preferences, and tastes of a person. If you can't avoid junk food, simply reduce the amount of it, but don't eliminate it completely.
Before you start creating and planning a meal schedule for weight loss, analyze your current diet. Drastic change food preferences take time. The new menu should correspond as much as possible to habits and tastes. In addition to losing weight, diet is the way to healthy image life, and not to strict restrictions. Food should be enjoyable.
Approximate diet for a week
A daily schedule for losing weight and regularity in nutrition are important aspects. But the choice is no less important the right products. Therefore, below are some dishes recommended for consumption at certain times of the day, as well as foods that are advisable to avoid.
Calorie income should not exceed consumption. These numbers can be calculated using online basal metabolic rate calculators.
The following example presented in the clock nutrition chart for weight loss should be completely tailored to individual needs. A nutritionist will help you create a more accurate menu.
Breakfast - 7:00
Eating a healthy breakfast containing foods with a high percentage of protein is a simple strategy for staying full longer. Also eat whole grain foods that support bowel function.
Morning snack - 9:30
Before lunch, you can supplement your diet with any fruits, such as apples, bananas. Kefir is also suitable.
Lunch - 12:30
For lunch, it is recommended to eat lean protein (tofu, chicken or turkey breast, fish, lean beef, pork tenderloin), supplemented with quality fat (avocado oil, olive oil), fruits, and vegetables. Quality healthy fats promote the dissolution of certain vitamins (A, D, E, K) contained in fruits and vegetables.
Afternoon snack - 15:30
A slice of whole grain bread with quality ham (95% meat or more), supplemented with vegetables (carrots, peppers, cucumbers, etc.) will satisfy your hunger and give you energy for the rest of the day.
Dinner - 19:00
A healthy dinner includes ¼ protein, ¼ whole grains, ½ vegetables or salad. Also add 1 tsp. healthy fat.
| Breakfast | ||
| What is | What not to eat | |
| White Greek yogurt. | White bread. | |
| Kefir. | Buns. | |
| Classic white yogurt. | Delicious baked goods. | |
| Meat (salmon, chicken breast). | Bacon or other fatty foods. | |
| Oatmeal made from semi-skimmed milk, enriched with wild berries, nuts (addition of healthy fat). | ||
| Dinner | ||
| What is | What not to eat | |
| Salmon with vegetables (eg broccoli). | Fried, fatty foods. | |
| Another meat with the perfect vegetable side dish. | ||
| Vegetable salad with chicken. | ||
| Dinner | ||
| What is | What not to eat | |
| Chicken with vegetables or fish with rice and vegetables. | A lot of fruits. | |
| Heavy food. | ||
Healthy and smart eating over time for weight loss is based on the fact of gradual weight loss. Too much quick release from extra pounds leads to loss of muscle, bone mass, and water. In this case, the fat remains. Therefore, it is advisable to lose no more than 1 kg per week (depending on your initial weight).
Menu for healthy weight loss
Menu for weight loss, the time of proper nutrition by the hour should correspond to the initial state of the body. It is recommended to visit a nutrition consultant to measure your body fat. He will offer suitable mode days for weight loss, tailored to individual needs.
Menu example:
- Breakfast: bread with avocado, tangerine.
- Snack: blueberries, Greek yogurt.
- Lunch: vegetable soup with ravioli, tomato-cheese toast.
- Afternoon snack: hummus, cucumber.
- Dinner: salmon with vegetables, vinaigrette sauce.
Vegetable soup with ravioli
For 1 tbsp. l. olive oil fry the onion and bell pepper, diced, 2 grated cloves of garlic. After a minute add:
- several chopped tomatoes;
- ¼ tsp. freshly ground pepper;
- 450 ml broth;
- 150 ml water;
- 1 tsp. dried basil.
Bring to a boil, add ravioli (stuffed to taste, about 90 g). After 3 minutes, add the diced zucchini and cook for another 3 minutes.
Tomato cheese toast
Fry a piece of baguette without oil. Place 2 tomato slices on it, sprinkle with 1 tbsp. l. cheddar cheese, pepper. Bake in the oven until crispy.
Vinaigrette sauce (filling)
Mix 1.5 tbsp. l. olive oil, lemon juice, maple syrup. Add salt to taste.
If you want to lose weight, then you know that 80% of success depends on healthy eating. Regardless of physical activity, there will be no results with an unhealthy, irregular diet.
Adjust your diet. But how to do that? How to compose correct schedule for a day to lose weight? There are some rules for healthy eating. They won't recommend certain menu components, but following them will help you lose weight.
Eat protein
Many nutrition experts point out the importance of protein. It should be included in every meal, be it breakfast, lunch, snack, dinner. Protein is the basis of the diet (it is found in all animal products and legumes).
Eat regularly
The basis for a successful weight loss regimen is regular nutrition. The body will get used to the scheduled meals, stabilize, and will not store fat “for later.” He simply won't need it. Therefore, it is recommended to eat meals at intervals of 2-3 hours.
Many people think that their last meal should be no later than 7:00 pm (or earlier). But the meal plan for weight loss, which is the basis of the diet by the hour, involves the last meal also being consumed 2-3 hours before bedtime.
Eat slowly, in small portions
Losing weight by overeating is impossible. Overeating is contrary to healthy weight loss. Eat slowly - this will ensure quick satiety.
A weight loss schedule regulates not only the timing of food intake, but also its quantity. Eat small meals. As with slow eating, satiety will be felt earlier and will last longer.
Although the clock diet indicates a specific time for a specific meal, when creating a daily regimen for weight loss, keep one caveat in mind.
Eat voluminous, heavy meals from morning to lunch; afternoon snack and dinner should be lighter. If you learn to eat a full breakfast regularly, you will not be prone to overeating the rest of the time. This will make losing weight easier.
It is recommended to consult with specialists regarding the correct, balanced composition of dishes - certain foods are not always suitable for a particular person.
conclusions
Following a weight loss regimen means sticking to a meal schedule.
You should not skip meals during the day. This is important not only because of sufficient consumption of proteins, vitamins, and minerals. Regular meals, which are the basis of the clockwise diet, are necessary for proper metabolism,
If a feeling of hunger appears earlier than after 3 hours, the interval between meals can be reduced to 2 hours.
Eat your last meal 2-3 hours before bedtime. Don't forget about enough drinking regime- drink 2–3 liters of fluid per day, depending on physical activity, outside temperature, etc.
Important! Informational article! Before use, you should consult a specialist.
There should be 5-6 meals a day. In principle, there is nothing new here, everyone knows their names: breakfast, lunch, dinner, afternoon snack and dinner. You can also include a so-called late dinner in the menu of the day, although this is more of an evening snack in its meaning.
In total, you should consume no more than the recommended amount of calories per day, which can be calculated using our online calculator. In this case, carbohydrates should be eaten before 15 hours, and proteins at any time of the day. The first meal - breakfast - should take place within an hour of waking up; this will help “start up” the body and will be the key to good digestion throughout the day. The last meal (not counting late dinner) is 3 hours before bedtime, a glass of kefir (late dinner) can be drunk 1 hour before bedtime.
For an ideal breakfast, it is better to choose porridge: it will give you a boost of energy for the whole next day. Porridges have a good balance of proteins, fats and carbohydrates, and a lot of vitamins and minerals. The most common porridge is, of course, oatmeal. However, there are many other options: buckwheat, millet rice and others.
Although porridge is good, eating it alone every day will simply get boring, so you can safely diversify your breakfast menu with muesli, yogurt, scrambled eggs, various options omelettes and casseroles. You can also sometimes allow yourself some dessert for breakfast, preferably in combination with other dishes.
What you should avoid for breakfast is coffee. Yes, it’s better to abstain from coffee, as well as from store-bought sausages and smoked meats.
Lunch is usually a quick snack between breakfast and lunch. If time and conditions are limited - office work, a strictly regulated working day, or for some other reason, then you should take a handful of nuts or an energy bar or banana with you.
When conditions and time allow, you can approach the second breakfast in more detail: drink coffee with dessert (not recommended every day), eat a salad, casserole, a piece of meat, a proper sandwich, a piece of fish with vegetables... The list can be endless, because in This time there are no special restrictions on food intake, only common sense.
Lunch is a good time to replenish your energy reserves for the second half of the day. It is important to approach this meal wisely, since in the afternoon you should choose dishes with reduced content carbohydrates and fats.
Both first and second courses, salads, and appetizers are perfect for lunch. You can combine, but only if you consume reasonable small portions. When eating healthy, you should choose dishes for lunch that complement your low-carb, low-calorie dinner to get the right balance of proteins, fats and carbohydrates.
An afternoon snack is a second snack designed to maintain energy levels in the body. In the afternoon, you should focus only on proteins: chicken breast, beef, almost any fish and seafood. Non-starchy vegetables can also be usefully eaten: eggplants, cucumbers, broccoli, peas, spinach, bell peppers and others.
During the afternoon snack, you can also eat cottage cheese or eggs.
Dinner is a time to support the body, but the main thing here is not to overdo it. Dinner must be protein-rich, nutritious and, most importantly, light. Great option There will be low-carb soup, cottage cheese, chicken breasts, salads with non-starchy vegetables.
Main courses can also be eaten for dinner, provided their carbohydrate content is low.
Another important point— proteins and vegetables should be consumed at least 3 hours before bedtime, so plan dinner not too late.
Late dinner is only needed if more than 3 hours pass between dinner and bedtime; it will support the body and prevent stress. Such a snack should be as light as possible - it may not be a glass full fat kefir, or one hundred grams of cottage cheese without additives and sweeteners.
Of course, you can take advantage of the “late dinner” option if you really want to eat something.
It's been said a trillion times: breakfast is the most important meal of the day. It's sad, but it's true. Why is it sad? Because eating breakfast is not part of our habits, and in the morning few people are able to cram a bowl of oatmeal porridge into themselves. But in vain. Breakfast is essential for several things:
it starts the process healthy digestion. In order not to feel heaviness in your stomach during the day, you will have to eat something in the morning. To make your stomach and intestines work even better, drink a glass of water immediately after waking up. Breakfast is also important for those whose lives involve losing weight: in order not to overeat during the day, you need to eat well in the morning;
The first meal suppresses the stress hormone cortisol and regulates the production of the satiety hormone leptin. It works like this: when you wake up, all hormones begin to be produced equally, including cortisol. If you don’t eat in the morning, nothing can suppress it, which means you will be depressed, irritable and have an increased feeling of hunger all day long. At the same time, leptin works more actively when cortisol is elevated - so you simply cannot overeat at breakfast;
where do you get energy for the whole day if not from food? To avoid fainting throughout the day, you need to be well fed.
When does it come best time for delicious scrambled eggs? Scientists have created an ideal daily routine in which you wake up at 6:45 am, go for a run at 7:00, and have breakfast at 7:15. If you don’t run in the morning and don’t get up so early, then remember the rule: the best time for breakfast comes half an hour after waking up. If this doesn’t suit you either, use rule No. 2: have time to eat within two hours after getting up, and for diabetics this period is reduced to 1 hour. This will help you prevent digestive problems and normalize your blood sugar levels.
To maintain your health and body, be sure to consume enough protein, fiber, fat and carbohydrates during breakfast to generate energy. No hunger or loss of energy will be scary for you if you have breakfast with whole grain toast with avocado and nut butter.
Your morning eating regimen may also include eggs, nuts, seeds, legumes, tomatoes and peppers, and low-sugar fruits. Be careful with foods high in sugar: you don't want a sudden spike in insulin in the morning. Carbohydrates must be broken down consistently, so skip store-bought cereals, granola, and juices—make your own.
If you have no appetite in the morning, you will have to force yourself. Don’t choke on large portions at once, start gradually: eat an egg today, two tomorrow, cook the day after tomorrow cereals with fruit, two days later - a portion of toast. There are certain reasons why you may not feel like eating in the morning: you drink a lot of coffee, eat too much dinner, or go to bed late. Any of these factors can affect your morning appetite.
The obvious thing is: having eaten a bowl of porridge for breakfast, you are unlikely to start thinking about where lunch is already after an hour and a half. This will save you not only from overeating, but also from gaining excess weight, because while waiting for lunch you won’t eat everything you come across on your way.
The child also needs to be explained that he can’t live without breakfast. Yes, you will have to get up in the morning and prepare it, even if you could have slept an extra 20 minutes, but taking care of the children's health should come first. This is all especially important for children, because during the day they spend more energy than adults, and at school you need to be constantly active and focused. If your little one refuses breakfast, try cooking something fun - it’s ideal to experiment with scrambled eggs and pancakes different shapes, decorate with herbs and make different compositions from sandwiches. It won't take much of your time, and your baby will eat better.
Are you on time for breakfast? Tell us in the comments how you start your day!
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