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Feb 25

How WHEN you eat could improve your wellbeing and help you lose weight – The Sun

How to lose weight safely Comments Off on How WHEN you eat could improve your wellbeing and help you lose weight – The Sun

WE all know certain foods are healthier than others, but now research suggests it is not just a case of you are what you eat, but also you are WHEN you eat.

According to a recent study, eating a big meal for breakfast can help your body burn two-and-a-half times as many calories than if you eat the same in the evening.

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People who consume most of their calories in the morning have lower blood sugar levels and are less likely to be obese.

So could the secret to a healthier lifestyle be down to the hands of time?

Here, Rhiannon Lambert, registered nutritionist and host of the Food For Thought podcast, tells Jenny Francis how looking at the clock before you tuck into your food could help you and your waistline.

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EATING a bigger breakfast can help your body burn two-and-a-half times as many calories, researchers at Lbeck University in Germany found.

They also found that eating a low-calorie breakfast increased peoples appetites, specifically for sweets, so a bigger, balanced breakfast is more likely to see you eating healthily throughout the day.

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Rhiannon says: Not rushing to work on an empty stomach, and having fuel in the tank, is a great way to maximise energy and productivity.

"A mix of fibre-rich carbs, protein, and veg or fruit, does the trick. My go-to is baked eggs, halloumi and veggie frittata, and cinnamon, banana and almond porridge.

Upon waking, your body can be more dehydrated than usual, so have a hydrating drink such as hot lemon water rather than caffeine.

MOST of us reach for a cup of coffee first thing in the morning to wake us up, but scientists say this could actually make us more tired in the long term.

Most of us produce more cortisol, the stress hormone that also helps us wake up, in the morning, peaking at 8am.

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If you drink caffeine at this time every day, your body naturally stops producing cortisol, meaning long-term you will miss out on this natural wakening hormone.

Scientists have concluded that its best to drink a cup of coffee when cortisol naturally dips during the day, so you feel more alert during an energy slump. Generally, this is between 10am and 12pm.

A separate study found that consuming caffeine immediately before exercise can boost performance and increase the amount of calories you burn.

RHIANNON says: Lunch is a great time to eat spicier food, as you need not worry about sleeping while it digests.

Also, our ability to focus comes from a steady supply of energy from food and so if you enjoy bread and pasta, lunch is the ideal time to consume these foods if you want to concentrate in the afternoon.

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Eating wholegrains, which release energy slowly into the bloodstream, means you can remain mentally alert throughout the day and have enough time for your body to slowly release, and use up, the energy they provide.

Rhiannon says: Sweet snacks like chocolate bars and cakes are better to have with or straight after a meal as having sugar with other foods, rather than as a snack on its own, will help to prevent a sudden blood sugar spike..

MAKING sure you drink plenty of water each day helps to reduce your daily calorie intake, because it increases your feeling of fullness.

One study found that doing this before a meal reduced calorie intake by 13 per cent.

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Keeping yourself well hydrated during the afternoon can there-fore stop you from reaching for snacks, while also keeping you refreshed before dinner.

EATING a couple of hours before bed is recommended for a good nights sleep as it enables your digestion to get the hard bit of work out of the way in time for you to unwind, says Rhiannon.

Having a smaller portion in the evening, rather than overeating, can help digestion.

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"I recommend a balanced plate with key nutrients including vegetables, and a small amount of carbohydrates and protein.

There are some scientific studies that claim carbohydrate and protein consumption aid a good nights sleep.

MOST professionals advise that you should avoid eating too much before going to bed.

Some studies also argue that our metabolism slows down when we fall asleep, so the calories we consume directly before bedtime are more likely to be laid down as fat.

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But if you do feel hungry and need a snack at night, you can make smart choices.

Rhiannon says: Rice cakes with a teaspoon of nut butter, or yoghurt, or a small portion of porridge, are all good options.

These foods are all easier to digest than other foods and do not contain too much sugar. They produce the hormones serotonin and melatonin, as well as amino acids, which can all help you sleep.

GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAIL exclusive@the-sun.co.uk

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How WHEN you eat could improve your wellbeing and help you lose weight - The Sun

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