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Research Says It’s Healthier To Breakfast Like A King, Lunch Like A Prince And Dine Like A Beggar

Research Says It’s Healthier To Breakfast Like A King, Lunch Like A Prince And Dine Like A Beggar

Many of us are rushing to get to work in the morning, or to start with our daily chores, so we tend just to grab something to eat on the go, and eat the largest meal for dinner, when we have the time to sit down and eat. Most of the dietary recommendations focus on what we should eat, yet, when do we eat is equally, if not more important. A recent research[1] indicates that we can lose more weight if we consume more calories in the morning and less in the evening. Thus, if you “breakfast like a king, lunch like a prince and dine like a beggar”, you can be healthier and thinner.

Late-night overeating leads to indigestion and influences your metabolism

Your metabolism is getting slower as the day goes by, and it also slows down when you skip a meal. That is why it is important to have a large breakfast every morning to have enough time to burn the calories and boost your metabolism, whereas the large intake of calories in the evening leaves less time for them to be processed properly. In addition to slowing down your metabolism, when you eat a large meal latter in the day, it can lead to indigestion, which causes stomach pain and bloating. It takes around three hours for food you ate to digest, thus if you eat late and go to bed soon afterward, it means you have a lot of undigested food and acid in the stomach, which increases your chance for acid reflux.

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People whose biggest meal of the day is breakfast have a reduced desire to eat later, so they end up consuming fewer calories during the rest of the day, and they have good concentration and more energy to perform everyday tasks, and in return, their mood improves. Another healthy benefit of eating a big breakfast is that it can improve your blood sugar levels.

When you eat may be more important than what you eat

San Raffaele Rome Open University conducted a research[2] on a group of 18 women who consumed the same amount of calories, however, one group of women ate more calories in the first half of the day, while the other group ate more calories in the second half of the day.

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The results showed that the women who consumed more calories in the first half of the day lost more weight than the other group, and their sugar levels improved as well. This proves that even if we eat the same amount of food, if we eat more calories until the afternoon, we can experience weight loss since our bodies are programmed to burn the calories in the first half of the day, and store energy supplies during the night.

Plan your diet carefully

You should plan your diet so as to consume one-third of your daily calories intake in the morning. For breakfast, you should focus on eating more proteins and fewer carbohydrates and fats. You can start your day with protein-rich foods, such as Greek yogurt, egg whites, cottage cheese, smoked salmon, turkey breast and tofu. You can also include healthy carbs, such as whole grains, oatmeal, nuts, fruits and vegetables. If you want to eat something sweet, take a little piece of dark chocolate. Generally, your breakfast should include 7 servings of protein, 2 servings of carbohydrates, 2 servings of fat and 1 sweet.

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Lunch should include 3 servings of protein, 3 servings of low-calorie vegetables, 2 servings of sweeter vegetables and 1 serving of fruit. You can, for example, eat steamed asparagus, green salad, chicken breast, and some fruit.

As for dinner, it should consist of 0-3 servings of protein, unlimited low-calorie vegetables, 2 servings of sweeter vegetables, and 1 serving of fruit. You can eat green beans, mixed salad, boiled eggs and some blueberries.

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Featured photo credit: https://unsplash.com/ via unsplash.com

Reference

[1] http://www.kcl.ac.uk/newsevents/news/newsrecords/2016/06%20June/Is-when-we-eat-as-important-as-what-we-eat.aspx
[2] https://www.ncbi.nlm.nih.gov/pubmed/24809437

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Last Updated on January 26, 2021

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Science Says A Glass Of Red Wine Can Replace 1 Hour Exercising

Are you a red wine drinker? What if I tell you sipping in a glass of wine can equate to an hour of exercise? Yup, it’s tried and tested. A new scientific study has just confirmed this wonderful news. So next time you hold a glass of Merlot, you can brag about one hour of hard workout. Rejoice, drinkers!

What the study found out

“I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for the more improve the benefits of the modest amount of exercise that they can do.”

(applauds)

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I’m not saying this, but the study’s principal investigator Jason Dyck who got it published in the Journal of Physiology in May.

In a statement to ScienceDaily, Dyck pointed out that resveratrol is your magic “natural compound” which lavishes you with the same benefits as you would earn from working out in the gym.

And where do you find it? Fruits, nuts and of course, red wine!

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Did I forget to mention Dyck also researched resveratrol can “enhance exercise training and performance”?

There are limits, of course

But, all is not gold as they say. If you’re a lady who likes to flaunt holding a glass of white wine in the club or simply a Chardonnay-lover,you have a bad (sad) news. The “one hour workout” formula only works with red wine, not non red wines. And don’t be mistaken and think you’ve managed 4 to 6 hours of workout sessions if you happen to gulp down a bottle of red wine.

And what can replace the golden lifetime benefits of exercise?Exercise is just as important as you age. Period! But hey, don’t be discouraged; look at the bigger picture here. A glass of red wine is not a bad deal after all!

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The health benefits of red wine

But just how beneficial is the red alcoholic beverage to your body? As we all know red wine is a healthier choice youc an make when boozing.

Let’s hear it from a registered dietitian. Leah Kaufman lists red wine as the “most calorie friendly” alcoholic beverage. Sure, you won’t mind adding up to a mere 100 calories per 5-ounce glass of red wine after you realize it contains antioxidants, lowers risk of heart disease and stroke, reduces risk of diabetes-related diseases, helps avoid formation of blood clots and lowers bad cholesterol level.

Wantmore? Wine could also replace your mouthwash because the flavan-3-ols in red wines can control the “bad bacteria” in your mouth.To add to that list of benefits, moderate wine drinking may be beneficial for your eyes too – a recent study mentions.

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Be aware of the risks, too

Having mentioned all the ‘goods’ about red wine, you cannot underplay the fact that it is still an alcohol, which isn’t the best stuff to pour into your body. What is excessive drinking going to do to your body? Know the risks and you should be a good drinker at the end of the day.

However, you don’t want to discard the red vino from your “right eating”regimen just because it stains your teeth blue. M-o-d-e-r-a-t-i-o-n. Did you read that? That’s the operative word when it comes to booze.

By the way, when chocolate is paired with wine, particularly red, they can bring you some exceptional benefits towards your health.But again, if you tend to go overboard and booze down bottles after bottles, you are up for the negative side of alcohol, and we all know what too much of sweetness (sugar) can do to our body (open invitation to diabetes and heart diseases if you aren’t aware).

Folks, the red grape beverage is certainly a good buy to have a good hour’s worth of cardio, provided you keep the ‘M’ word in mind. Cheers!

Featured photo credit: James Palinsad via flickr.com

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