For many years, I have encouraged all of my weight loss clients to “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” Time and time again, I have seen so many people lose the weight and feel their best by lowering their caloric intake from 3pm and on. Now there is more research to back this up!
In a recent study, researchers demonstrated that eating a higher calorie breakfast helped with weight loss and reduced the risk of developing diabetes and high blood pressure. The Tel Aviv study published last month in The Journal of Obesity revealed that the time of day where calories are consumed was significant to weight loss. The subjects (93 in total) were split into two groups, both groups consuming a 1400-calorie diet of the same proteins, fats and carbohydrates.
The key difference was that the first group ate a 700 calorie breakfast, a 500 calorie lunch and a 200 calorie dinner. The second group ate the most calories at dinner (i.e. reversed their caloric intake). The results demonstrate that weight loss is not just about mathematics (finally…..have been saying this for years!). In a 3 month period, the first group lost 17.8 pounds on average while the second group lost only 7.3 pounds. In addition, the first group did not want to snack later in the day and had no blood sugar (glucose) spikes. Take home point…front load your day with food!
While this study helps to solidify the way I have been practicing weight loss for years, I also realize that the task of eating in a lighter fashion after 3pm is easier said then done. Often times, we overeat at dinner (or after dinner) due to stress, fatigue, lack of time or intense sugar cravings. In order to get into the habit of eating lighter as the day goes on, I recommend:
• Eliminating your grain in the evening. Our very own Tracy Moore has implemented this technique for years to keep her weight off (and she looks amazing!). Opt for grain at breakfast and/or lunch.
• Eat a sufficient amount of protein at dinner so you are not hungry. For women, this is a minimum of 3-5 ounces of protein per meal, for men, it is 4-6 ounces of protein. For eyeballing purposes, 3 ounces of protein = the palm of your hand without fingers or your thumb.
• Keep free foods around to grab. All of your vegetables such as baby carrots, peppers, broccoli, cucumbers, tomatoes, cauliflower etc. are free. You can eat as much as you like whenever you like. Please note: potatoes are not considered “free vegetables.”
• If hungry, opt for a little bit more of the “good fat” such as almonds, walnuts, avocados, olive oil etc.
• Drink your water. Often times we mistake hunger and thirst for each other. Make sure you are well hydrated throughout your day and after dinner (2.5 liters per day).
• Opt for 2 skinnychews. With 2 grams of fiber per chew, they are the perfect dark chocolate option for after dinner cravings or hunger. For more information, please visit: www.skinnychews.com
If you have a health and/or nutrition question you would like answered, I would love to hear from you! Simply e-mail me at firstname.lastname@example.org.
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Following Along with cityline: can you have lean pork as a protein option?
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