Healthy Eating Schedule Based On The Time You Wake Up
July 5, 2018 10:23 By Fabiosa
Each person is unique, and each person’s body is special as well. This is one of the reasons why someone can eat a lot with no consequences, while another one is gaining extra pounds out of thin air. We all know perfectly well that to maintain proper function of all organs and systems, it is recommended to adhere to a schedule. It involves managing the time you sleep as well as the time you eat.
Split meals are a great way to keep energy stores at the right level without overeating. A simple and healthy snack during the day helps fight hunger and stimulates the metabolic rate, which doesn’t only depend on the quantity and quality of the food consumed but also on the time you wake up and go to bed.
Experts recommend eating 4-5 times a day in small servings following these simple rules:
- Breakfast should be 40-60 minutes after waking up, not later.
- All the following meals should be distributed throughout the day so that the intervals between them are 2.5-3.5 hours.
- If the interval between dinner and bedtime is more than 4 hours, roughly 2 hours after dinner and 2 hours before bedtime you can have a light late snack, such as eat a cupful of green salad or drink a glass of kefir.
- Eating after 22:00 is undesirable, even if you go to sleep late, as at this time, the function of the gastrointestinal tract slows down, and the body gets ready for sleep. Also, after 22:00, the metabolic rate (the process of converting food to energy) decreases.
You can use this convenient table to organize meals based on your usual schedule. Note that the latest time for going to bed in this table is 23:00. The time after this hour is considered a peak time of melatonin (sleep hormone) production; therefore, it is not recommended to fall asleep later.
5-6 small meals a day help prevent fits of hunger, maintain blood glucose levels, and accelerate the metabolic rate. At the same time, three large meals with no snacks in between slow down this process. As a result, fewer calories are burnt in comparison with more frequent meals.
An unbalanced diet dinner can account for 70% of calories, which is one of the causes for gaining fat mass and digestive problems. Having split meals evenly distributed throughout the day, you will easily avoid overeating before going to bed.
Source: Anna Iudovinskaia, a nutritional consultant
This article is solely for informational purposes. Before using any of the information provided above, consult a certified specialist. Use of the information outlined above can be harmful to health. The editorial board does not guarantee any results and does not bear any responsibility for harm or other consequences that may result from the use of the information provided above.