When we are concerned about our health and even more so our weight, we are generally obsessed with quality and quantity of food to consume. But what about the best moment to eat ? Chrononutrition is proof: the moment matters at least as much as the food chosen. So, let’s take stock of the ideal times to eat your meals, remembering a simple rule: The bulk of calories should be consumed in the first half of the day.
What time should you have breakfast?
Before even considering a meal, the first thing to do is to rehydrate yourself. A priori, we all feel the need to drink when we wake up. One or two glasses of lukewarm to hot water, with or without a little tea or lemon juice, will therefore ideally be your first snack.
Then, the optimal time to have your breakfast has been very seriously established by experts at… 7:11 a.m.. Of course, you can eat between 7 a.m. and 7:30 a.m., but the ideal is not to exceed 8 a.m. After this time, our metabolism “starts” less well. This is also the best time to stock up on carbohydrates and proteins: a whole grain cereal with cheese, an egg or yogurt, for example.
What about the famous morning snack? It should not be avoided, but should be light, balanced and taken between 10:30 a.m. and 11 a.m., when hunger is felt. Fruit is a good option, especially since it tends to “block” the digestion of other foods, hence the benefit of taking it away from meals. Second advantage: it is a sweet product, which satisfies your desire and prevents you from rushing for chocolate bars!
What time to have your lunch?
Here again, the ideal time was estimated very precisely, at 12:38 p.m. What you have to remember is that after 1 p.m., it’s too late! In the context of weight loss diets, it has been proven that eating breakfast at 2 or even 3 p.m. is detrimental to weight loss, regardless of the foods chosen. The reason is always linked to metabolism. Eat raw or cooked vegetables, as well as complex carbohydrates (i.e. whole grains rather than white), and quality proteins (meat or fish). Take the time to sit down and avoid eating while working! Concentrating on what you eat and taking the time to chew well is as important as the type of food you eat and the time you choose for your meal…
In the afternoon, you can also allow yourself a snack, even lighter than the one in the morning. Around 4 p.m., to counter sugar cravings, eat some nuts, hazelnuts or almonds, an energy bar or even a natural yogurt.
What time to have your dinner?
At the risk of surprising you, the ideal time is between 6 p.m. and 6:30 p.m., the time when your meal is brought to you in hospitals… At 6:14 p.m., again according to the researchers, we would be well inspired to stop by at table. The reason for this is in particular that it is advisable to allow 3 hours to pass between our last meal and bedtime, given that we are a priori not very active at this time of the day. Our biggest nutritional mistake is sitting down at 8:30 p.m. with a plate overflowing with lasagna! For dinner, a simple vegetable soup or salad, possibly accompanied by a little grilled lean meat, are good dietary choices.
The benefits of eating light and early are numerous. First of all, you will sleep better than if you went to bed in full digestion, especially if the meal was heavy and rich. In addition, by eating early, you ensure sufficient fasting time (10 to 12 hours) to wake up the next day feeling really hungry, which is a sign that your metabolism is working at the right pace. Finally, respecting this time slot will help you stay in shape and even lose weight.
In conclusion, remember that meals should be taken earlier than we are generally used to, and that caloric intake should be concentrated mainly during the first half of the day. This way, you take care of your body and avoid gaining excess pounds!
Source: study carried out on 1000 people by Forza Supplements (“Optimum Time For Everyday Activities”).