The basis of healthy eating is the establishment of control over what we eat and in what quantities. However, there is an equally important aspect that often escapes us: we talk about it when we eat.
Wear a balanced diet combined with the usual practice of Exercise It is important to take care of our body and do it with a good organization of meals This allows us to eat properly without gaining weight.
Work schedules, family commitments, or unforeseen events that change our daily routine can put an end to all sorts of problems with planning and make it very difficult for us to set fixed times for meals on a daily basis. However, science points to this There are some hours that are best for breakfast, lunch, and dinner.
The saying “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” could be taken as the basis for this Crononutrition. This concept was created in 1986 by a doctor named Alain Delabos. It’s a philosophy that says we should eat according to our biological clock, based on the idea that food has one effect or another on the body depending on when it’s ingested.These biological timers, known as heart rhythms, are regulated on the basis of light and darkness and regulate physical, mental, and behavioral changes that follow a 24-hour cycle, such as the body temperature, the digestion of food, the release of hormones, or the regulation of sleep patterns.
In this way, the Clock will be crucial in this type of distribution of the three main meals of the day to keep from gaining weight. Desynchronization of these rhythms can lead to an increased risk of obesity, hyperglycemia, or blood lipid problems.
The three meals in twelve hours
A study by the Salk Institute for Biological Studies in San Diego (USA) suggests that doing so is ideal for three main meals 12 hours apart, between 8 a.m. and 8 p.m., and maintaining a 12-hour overnight fast. The study shows that the ideal breakfast at 8 o’clock in the morning is the largest intake of the day based on protein-rich foods.
When it comes to eating out, a joint study by the universities of Harvard and Murcia concludes that now is the ideal time to do so. Corner it between 12:30 p.m. and 1:30 p.m. For its part, the Barcelona Endocrinology and Nutrition Clinic (ENDOCS) points out that you can eat more carbohydrates at lunch than at dinner and that you should definitely do so before 3 p.m. Advise that eating before this time will result in greater weight loss than eating the same meal after. In addition, he adds that eating between 1:00 p.m. and 4:30 p.m. leads to better glucose tolerance, a lower risk of type 2 diabetes, and higher daily energy expenditure, thus promoting greater weight loss.
Light dinners
In the case of cena, Experts say you should take it between 8:00 p.m. and 9:00 p.mIn any case, always wait three hours before bedtime. This should be easy, as lavish dinners can not only hamper digestion and cause insomnia but can also lead to metabolic syndrome. This is a group of diseases that occur together and increase the risk of heart disease, stroke, and type 2 diabetes.
In short, even if the choice of the schedule is something very personal and will be adapted to the needs of each individual, it is important to know the benefits of meal planning, especially if we want to keep size in check.
