When is the fitting time to eat?

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Although it depends on your individual daily routine, there are recommended meal times. By following these guidelines, you can get the most benefit from the food you eat.

Last update: August 20, 2022

In recent years we have been advised to correct certain eating habits in order to improve the quality of our diet. Not only are we encouraged to make good food choices, we are also encouraged to eat more consciously. We also received suggestions on the right time to eat.

While this schedule largely depends on your own eating habits, there are certain “principles” that you should respect. In this way you get the best out of your food and promote important functions such as your metabolism.

The right time to eat

Current Studies have shown that the body’s circadian system primes the body to more efficiently digest, absorb, and metabolize food earlier in the day.

It appears that adapt to these routines could have certain health benefits. On the other hand, disruption of these biological rhythms has been linked to metabolic disorders associated with obesity, diabetes and other diseases.

Another recommendation is to eat more small meals instead of three large meals. As a result, the metabolism remains active and the tendency to malnutrition and overeating is reduced. A study published in Journal of the Academy of Nutrition and Dietetics pointed out:

“Increasing the number of small meals may be associated with improved diet quality and lower BMI. This could have implications for behavioral approaches to combating the obesity epidemic.”

However, in recent years Some specialists have pointed this out that this statement may not always be true. Because the most important thing is the total food intake at the end of the day. It is therefore advisable to adapt the number of daily meals to individual needs.

There now seems to be a consensus on the recommendation to stick to regular schedules. Let’s see what the recommendations are.

Breakfast around seven o’clock

mealtime

In a publication in the journal Traffic, The American Heart Association (AHA) found that breakfast is the first meal of the day you should eat within two hours of waking up, usually between 5 and 10 a.m

However, some suggest so Seven or eight in the morning is the best time to have breakfast.

What goes into a good breakfast? As you know, It is the most important meal of the day and should therefore be rich. Indeed it should be These include fruits, grains, and a source of calcium. This ensures a complete and healthy breakfast.

Some people can’t eat breakfast because they don’t have an appetite when they wake up. If you are one of them, we recommend that you take some time (shower, get ready, etc.). Your body wakes up and you feel hungry. Drinking a glass of water can help.

You might also like to read: Do We Really Have to Eat Breakfast?

A snack between ten and eleven o’clock

Once you’ve had breakfast, you might go to the gym, go to work, or have other chores to do. Around ten or eleven o’clock, it’s a good idea to grab a bite to eat. In fact, this is the perfect time to grab some fruit, a granola bar, or a yogurt with nuts. If you wish, you can also have a cup of coffee.

However, whether you decide to have a mid-morning snack or not is a matter of personal choice. However, a light meal will help you stay full until you eat. In addition, it also gives you a little more energy.

On the other hand, it may not be necessary to snack at this time of day because you eat lunch earlier, eat a larger breakfast, or simply aren’t hungry at that time of the day. It really doesn’t matter as long as you’ve met all of your nutritional needs at the end of the day.

Lunch around 1 p.m

Lunch after 1:00 p.m

It is not recommended to eat before 1pm unless there is no other alternative due to unavoidable circumstances. You should have lunch by 3 p.m. at the latest

For lunch, you need to eat some vegetables, proteins, healthy fats, greens, and carbohydrates. It should be a meal that fills you up but is not too big as this could be counterproductive and drain your energy.

After your meal, you can enjoy something light like another piece of fruit for dessert. You might also like some herbal tea. They promote digestion and have a calming effect on the stomach.

Time for a snack

Afternoon snacks aren’t just for kids. Adults should eat them too. They help prevent cravings until dinner and prevent you from eating unhealthy foods.

A review published in the magazine, advances in nutrition emphasizes that snacking on healthy foods has the potential to add valuable nutrients to the daily diet. In addition, it increases the feeling of satiety and contributes to a healthy weight. Nevertheless, you can adapt the intake, as well as the intake in the morning, to your personal circumstances.

The right time to eat snacks is between 4pm and 5pm. If you had lunch at 3 p.m., you can extend this time until 6 p.m. In fact, these times are flexible and can be adjusted to suit your own lifestyle.

Dinner should be no later than 9pm

Dinner must not be later than 21:00

The right time for dinner is between 7pm or 8pm and 9pm or 10pm. It’s not a good idea to eat later unless you go to bed very late. Remember it There should be at least two hours after dinner before going to sleep.

Because if you fall asleep with a full stomach, you will have a hard time falling asleep, you will feel uncomfortable and you will most likely experience bloating as well.

More so, loud current data in the journal, Nutrient, Eating late at night is associated with higher body fat percentage. Additionally, people with this habit are more likely to eat large portions and high-energy foods, and have a second helping. They, in turn, have greater insulin resistance and higher cardiovascular risk.

You may want to read: The Best and Worst Foods for Your Digestion

Dinner should be light. Examples of good options include soup, fish, chicken breast, and vegetables.

It should be a dinner rich in vitamins and easy on digestion. Some people just grab a glass of milk or a small sandwich. This is also sufficient. Everyone has different needs.

How important it is to eat at the right time

There are many factors to consider when formulating a healthy diet. We usually talk about the quantity and quality of food. Now we must also consider the time at which it is eaten.

However, this is a new topic and there is still much to explore. That said It seems entirely possible that the timing and frequency of meals can have an impact on people’s health.

These recommendations are among the most important, but it all depends on your individual needs. What is undisputed is that you should accompany them with a healthy lifestyle if you want to reap the benefits.

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