What does science say?
A study conducted by a team of researchers from University of Murcia involved over 420 individuals following the same weight loss diet. Participants were divided into two groups - those who had lunch before 3 p.m., and those who had lunch after 3 p.m.
The results revealed that those who had lunch earlier lost, on average, 2.2 kilograms more than those who ate later. Additionally, they had better insulin sensitivity (a hormone that regulates blood sugar) and more stable energy levels throughout the day.
Why is the lunch hour important?
Having the main meal late in the day can affect metabolism - the way the body processes food and converts it into energy. When we eat later, the body may not utilize all the consumed energy and instead store it as fat.
Researchers believe the main reasons for this phenomenon are:
- Body's biological clock
Our body operates on a circadian rhythm (internal body clock) that influences metabolism. Food consumed later in the day is metabolized slower.
- Hormone levels
Early food intake helps regulate leptin (satiety hormone) and ghrelin (hunger hormone), resulting in fewer late-night hunger pangs.
- Caloric expenditure
Studies show that people who consume most of their calories earlier in the day expend more energy and find it easier to control food intake.
Similar research
Apart from the Spanish study, research published in the journal Obesity demonstrated that people who consumed the majority of their daily calories before 1 p.m. lost 25% more body weight than those who consumed the same amount of calories later in the day.
Another study conducted by the Harvard T.H. Chan School of Public Health found that individuals who eat later often expend less energy, have a greater desire for unhealthy snacks, and experience poorer sleep quality.
How to adjust meal schedule?
If you want to try this weight loss strategy, consider the following:
- Have Breakfast earlier
Instead of skipping breakfast, have a healthy meal between 7 and 9 a.m. in the morning.
- Have Lunch before 3 p.m.
Plan your main meal in the early afternoon to boost metabolism.
- Keep Dinner light and early
Ideally, have dinner no later than 7 p.m.
- Limit late-night snacks
Late-night snacks can hinder the fat loss process.
What to eat for lunch?
For a lunch that supports weight loss, try including:
- Proteins: chicken, fish, tofu, lentils, eggs
- Healthy fats: avocado, olive oil, nuts
- Complex carbohydrates: quinoa, brown rice, whole grain bread
- Veggies: broccoli, spinach, bell peppers, cucumbers
While the lunch hour may seem insignificant, scientific research indicates otherwise. By having lunch before 3 p.m., you have a greater chance of losing weight faster, improving your metabolism, and reducing the risk of overeating late at night. Are you ready to give it a try? Perhaps this simple change in your daily routine could be the key to easier weight loss.
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