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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
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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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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