Many diet plans, nutritionist and people recommend eating dinner at 6-7 and eat nothing after that. Is it practical and how long can an average person stick to this routine to lose weight? How much weight can you really lose from this? What happens when you get back to eating at 9 :00 pm?
Broadly metabolism gets affected by three things: quality of food that we eat, how much gap do we give between meals and how much physical activity do you manage to get in your daily routine. A light snack can take you 2 hours to digest and a large meal can take upto 4 hrs to digest. At night our physical activeness reduces and therefore might make the metabolism dip slightly.
We know that metabolism is the rate at which the body burns the food to produce calories for energy and digestion. This rate of metabolism can be accelerated or slowed down with the help of food and exercise. When our body gets food at regular interval it fastens the metabolism as it gets into the mode of sufficient food and digests food faster. The metabolism slows down when the body doesn’t get food when it’s hungry and slows the rate at which calories burn. Also more muscles in the body increase the metabolic rate and exercising and other activities also burn calories which revs up metabolism.
In India where our lifestyle is different along with meal timings, so would dinner at 7 pm work best for us? Usually evening time we like to snack and then eventually have dinner by 8-9 pm. But some people who have early dinner don’t eat the evening snack. To understand the scenario better what if one eats dinner at 7 pm. Then ideally they should sleep by 9-10 pm. This also means the next meal will be at 8-9 am next morning. Eating dinner so early causes a gap of 12-14 hrs between the two meals. This gap results in slowing down the metabolism which essentially makes you start storing calories than actually burning them.
When you are planning your meal for dinner keep it light and simple. Eat less or avoid starchy foods. Eat less of carbs and add protein rich food like eggs, meat, beans, legumes etc. Have your meal 2 hrs before sleeping and avoid mid night munching. Also exercising is important to lose weight. By watching what you eat and exercising you could lose 1 kg a week!
Quit believing in myths and start getting real. Rev up your metabolism naturally through food and workouts. Clock your meals and sleep patterns at a definite time allowing your body adapt to the patterns to show results. Avoid yo-yo diets or crash diet and stick to your normal routine. Instead know the foods that you eat and learn healthy eating habits for a faster metabolism.
Here are a few breakfast ideas for you
Eggs: Poached eggs with a glass of milk and a multi grain toast. Eggs & milk provide with protein and important minerals like calcium , phosphorous etc. Toast providing some carbohydrate & fibre to keep you full of energy and Read more
You surely know a few people around you who are extremely thin and eat much more than you do but never get fat. They eat all kinds of foods and never add an inch to their waistline. Well just to make you feel better its because there are certain enzymes in our bodies which regulate the body metabolism. When these enzymes are not present in the body it keeps a man thin says a study.
The enzyme MGAT2 is found in the intestines and determines the fate of our food by regulating how it is metabolized: It either makes fat go straight to your waistline, or converts it into energy. Scientists in California have discovered that when mice are missing the gene for MGAT2, they can eat whatever they want and never have to worry about getting fat.
Another common misconception amongst people is that thin people have Read more
Any average person suffering from weight issue has at least once in their life have given a shot and tried these fad diets. Its natural for anyone to first indulge in self help before they fail, or their situation in some case worsens, that they seek out professional guidance. Take a minute and reflect on what might you have exposed your body to unintentionally.
Most of the fad diets are popularly termed as “yo-yo” diets that give you a short term solution to quick weight loss but do not guarantee any long term sustenance of the weight loss. Besides it deprives body of nutrition resulting in low blood pressure, reduced energy and fatigue. If you continue to under nourish your body with an unbalanced diet your metabolism also starts to slow Read more
You have a good appetite and probably binge regularly to keep your cravings at bay. Constant urge to binge is the biggest problem that sets us back with weight loss. Eating less or portion control gives us the feeling of non-satisfaction. You might eat three slices of bread, but your body still makes you crave 2 more. This habit of eating more than our daily requirement makes us consume more calories than is required. This obviously results in weight gain and thus begins the quest for a quick solution in form of a fad diet to get rid of the extra weight fast.
Research has shown that exerting too much self-control on food makes people more likely to behave aggressively toward others, and people on diets are known to be more irritable than otherwise. You become very sensitive to your diet over a period of time and sudden changes makes you react increasingly when you are not satisfied with your food. So, choosing the Weight Loss Program is very important.
Doing this can be a challenge if you go with a standard weight loss program that is not made according to your lifestyle, routines, habits and medical issues. It can make you stressed, angry, unsatisfied and irritated. Low satisfaction also results in decrease in efficiency levels.
Also, most often you don’t lose weight you maybe following a diet plan. Don’t blame yourself, since the body responds to what is right for it. Your not being able to lose weight is because it might your weight loss program might not be setup correctly. Here are tips to check when looking for the Best Weight Loss Program: Read more
As long as you do some aerobic activity for at least 30 minutes, 3-4 times a week, you can stop fat gain in its tracks and start on the road to a lean sexy body. Let’s look at the best aerobic exercises for achieving weight loss.
Low calorie regimes lead to the paradox that the less we eat, the more our survival instinct drives our bodies to lay down fat reserves for fear of malnutrition. Calorie intake has nothing to do Read more
Eggs truly are perfect muscle building material!
They contain the highest quality protein. Let me explain that- Protein helps our body make muscle and burn fat. Now, protein quality is measured by the amount of protein that is used to make muscle, for every gram of protein that you consume. So, if you consume 40 grams of protein, and only 20 grams can be used for your muscles, then the quality is 0.50. Egg has a protein quality of over 0.95. Depending on the source of protein, the quality varies. And there are plenty of protein sources- dairy, meat, eggs, soy, vegetables, etc.
Among all the sources, the protein from eggs has the highest rating. Both the yolk and the albumen (the egg white) contain protein. Besides protein, the yolk also contain vitamin b12, which is necessary for fat breakdown and muscle development. Other minerals include Riboflavin, Folate, vitamins B6, D, and E, and Iron, Phosphorus, and zinc. The egg white by itself is only protein. It does not contain any vitamins. All the vitamins and minerals are in the egg yolk, along with high quality protein!
You could probably take a multi-vitamin to get these nutrients, but at Fitho we believe in getting maximum nutrition from natural and unprocessed sources, and eggs are high up on our list.
Egg calories: A medium egg contains about 90 calories, 6 gm protein, 7 gm fat (2 gm saturated, 5 gm unsaturated fat), 210 mg cholesterol (70% of your daily requirement) and almost no carbohydrates. The egg white contain about 3-4 gms of protein and no fat, and thus about 12-16 calories. The egg yolk contains over 70 calories along with all the vitamins and minerals. So, eating 1 egg yolk is good for you, multiple egg yolks a day is bad for you!
For those with an active lifestyle, recipe for a high protein snack, cook eggs with 1-2 egg yolks and 7-8 egg whites- they could be scrambled, poached, boiled, omlette, any way possible! That should provide about 25-30 gms of protein!
Just call Fitho we’ll deliver it to you.
In the world of muscle food, the chicken breast is held in high regard. Chicken breast without the skin, has a high protein content, very low fat and carbohydrate content. The protein helps to build some muscle. Chicken breast also contains a dose of vitamin B, which helps to metabolize food for energy in your body.
And chicken breast is really easy to cook- it can be grilled, roasted or pan fried. Top it with some cheese and have it with a side of grilled vegetables. Shred it into a soup with vegetable, and it makes a nutrition balanced meal that fills you up.